Now Take a Long, Slow, Deep Breath
An ever expanding body of scientific evidence affirms that how we breathe is essential to our physical and mental health. While we would expect something so essential to life to be completely natural, studies show that over 40% of us breathe incorrectly by not breathing deeply enough and by not using our "breathing muscle", the diaphragm.
With shallow "upper chest" breathing we overuse the muscles in our neck and rib cage.We see this dramatically in some people with emphysema who literally raise their shoulders up when inhaling. Over time, this creates fatigue in these secondary muscles, which can often lead to neck pain. Indeed, one of our very experienced physical therapists believes over 70% of neck pain can be attributed, at least in part, to this strenuous type of breathing.
Shallow breathing also stimulates the sympathetic nervous system, which is designed to deal with times of stress, including the "fight or flight" response. Thus, by failing to breathe deeply, we put our bodies in a constant state of stress. This unpleasant (though for many of us it is a "normal" state, even when we think we are relaxed) and it prevents adequate oxygen uptake and hinders our body's ability to clear out toxins. Over time, build up of toxins causes inflammation at the cellular level that many health scientists believe is responsible for chronic diseases associated with aging.
In contrast, when we practice breathing correctly we:* Speed healing from injury by increasing the flow of oxygen,
* Ward off penumonia when we are ill or recuperating, by discouraging fluid buildup in the lungs.
* Reduce or eliminate symptons of anxiety by "tuning down" our often over-stimulated sympathetic nervous system and "tuning up" the parasympathetic system, which fosters calm and healing.
* Increase our lung capacity and decrease oxygen demand so we don't have to work as hard to breathe, especially when we are exerting ourselves.
* Strengthen our diaphragm, making breathing more efficient and effortless.
To become familiar with correct diaphragmatic breathing try the following exercise:
* Lie on your back with your knees comfortably bent and head supported by a pillow.
* Place one hand on your ribcage and the other just below the rib cage.
* While you breathe in deeply through your nose expand your belly so that your lower hand rises up while the hand on your rib cage remains as still as possible.
You can even incorporate some diaphragm "weight training" by placing a book or other weighted object on your belly.Once you have mastered proper breathing while lying down, practice diaphragmatic breathing while sitting and then standing. Make sure you have good posture which will open up your chest and allow your lungs to fill.
It is amazing the sense of well-being you can achieve with a nice, long, deep breath!!
Click the image to see our therapist, Bill, demonstrating proper breathing:
Our third installment of this popular yoga series begins Saturday, January 28, 2012 at 11:00 a.m. and continues for the succeeding 5 Saturday mornings.
