Change Your Life With Breath
Breathing is an automatic function of our bodies like our heart beating without conscious thought. These are involuntary functions controlled by the autonomic nervous system (ANS). The ANS is part of the peripheral nervous system and is responsible for involuntary physiologic processes, like breathing, heart rate, blood pressure, and digestion, which are necessary for survival.
70% of our energy actually comes from proper inhalation, and 30% from the foods we eat. Nearly 90% of us do not know how to breathe properly. Simply put, most of us are doing it wrong. Do your shoulders rise when you take a deep inhale? Do you feel taller and then back down when you exhale? Does it seem difficult to breathe when you are working out? Want to learn more?
What’s Wrong with the Way I Breathe?
Most of us forget how to breathe properly and start breathing into the upper chest (vertically) at an early age, thus raising the shoulders and not engaging the lower lobes of the lungs. This usually begins around ages 5–10 as we start sitting in classrooms and our posture is affected. This style of vertical breathing results in shallow breaths that don’t fill the lungs completely. It can also result in poor oxygenation in the body’s soft tissues, and may cause tightness and strain in the neck, chest, and upper back. Breathing fully simply means engaging the lower part of the lungs which are the biggest and most oxygen rich part.
Our lungs are filled with over 400 million alveoli, which are the tiny sacs responsible for the exchange of oxygen and carbon dioxide. With shallow, vertical breathing we utilize less than 1/3 of these tiny sacs that prevent CO2 buildup. Over time this excess CO2 can lead to an overly acidic environment in the body and reduced immunity. Vertical breathing can also aggravate respiratory issues, and could even lead to panic attacks as well as cardiovascular ailments. Over time, this shallow breathing can reduce oxygen supply and have a negative impact on the oxygen levels in the bloodstream.
How Should I Breathe?
Simply put, you should breathe into your belly and not your chest. Have you ever watched your dog or a baby breathe? You will notice the rise and fall of the belly while they are sleeping. This is known as diaphragmatic breathing, or belly breathing, and it engages the sides of the waist and the back as well.
This is best explained by Dr. Belisa Vranich in her Ted Talk given on December 2, 2016. She says your diaphragm is a large muscle in the middle of your body that separates your thoracic cavity from your digestive organs. Its main purpose is to help you breathe in and out if you let it. Vranich explains that your ribs are attached to your sternum like handles on a pail, and they should move out horizontally when you inhale.
Diaphragmatic Techniques
Here are a few diaphragm breathing basics. This will be done lying down to start.
1. Lie on your back on a flat surface or in bed, with your knees bent and your head supported. You can use a pillow under your knees.
2. Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.
3. Breathe in slowly through your nose so that your stomach moves out, causing your hand to rise. The hand on your chest should remain as still as possible.
4. Tighten your stomach muscles, so that your stomach moves in, causing your hand to lower as you exhale through pursed lips. The hand on your upper chest should remain as still as possible.
You should practice this breathing exercise for 5–10 minutes at a time, around three to four times each day. Once you become comfortable with diaphragmatic breathing, you may start to practice the exercise while seated or standing. When practicing diaphragmatic breathing in these positions, it is important to keep the shoulders, head, and neck relaxed.
Benefits of Proper Breathing
According to Medical News Today, a study performed in 2017 found that diaphragmatic breathing reduces levels of the stress hormone cortisol. Deep breathing also activates the vagus nerve, a key component of our parasympathetic nervous system (PNS). The PNS is part of the ANS and has similar functions while carrying signals to slow the nervous system after an alert. Another benefit of diaphragmatic breathing is enabling full oxygen exchange which aids in the expulsion of toxins from the body.
The activation of the PNS also plays a role in stimulating the hormones dopamine and serotonin, which leads to a reduction in stress, anxiety, and depression. This type of breathing helps us engage the diaphragm fully while enriching our bodies with several health benefits, including:
- strengthening the diaphragm
- improving stability in the core muscles
- slowing the breathing rate
- lowering heart rate and blood pressure
- reducing oxygen demand
- promoting relaxation
Essentially, the slower we breathe, the longer we may live. Our cells combine oxygen with nitrogen and hydrogen to produce various proteins that build new cells. Without oxygen, our bodies cannot build new cells to replace the ones that wear out each day.
To quote Adriene Mishler, whose Yoga with Adriene you tube channel has almost 13 million subscribers, “Breathe like you love yourself”.
Good advice indeed.
Disclaimer: The purpose of this article is to simply provide information. It does not intend to replace the medical advice of a physician. Please speak with your doctor if you have questions or concerns.
