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There’s nothing more natural than breathing; even an unborn baby makes breathing movements inside his or her mother’s body. Breathing is the most important function the human body performs. It delivers essential oxygen to the body’s cells and carries away harmful carbon dioxide. Our bodies are hard-wired to regulate breathing, so much so that most of us aren’t even aware of the breaths we take.
Breathing is unique among the body’s other metabolic functions. Unlike digestion or circulation, which are controlled entirely by the brain, humans can voluntarily control their respiration. This is important because humans in the modern era do a lot of things that damage and degrade their natural breathing patterns. Wearing tight or restrictive clothing, slouching over a laptop or book, having a sedentary lifestyle, and even living in a polluted environment all affect the body’s ability to breathe fully and correctly.
Don’t forget stress. Today’s adults report higher levels of stress than generations before them. In fact, over half of all Americans feel that they don’t manage their stress well. Stress releases adrenaline and cortisol into the blood stream, causing pulses to race, muscles to tighten, and breathing to quicken – responses that are hard on the body.
The Importance of Good Breathing on Overall Health
Most people today use only about a third of their lung capacity and take roughly 15 breaths per minute. But scientists have discovered that taking slower, deeper breaths, about 10 per minute, is actually best for overall good health. Don Campbell, co-author of “Perfect Breathing: Transform Your Life One Breath at a Time,” notes that deep breathing increases oxygen saturation in the body’s cells, unleashing “a cascade of positive effects, including giving you more energy and increased cognitive abilities.
The scientists also noted that breathing fewer than 10 breaths per minute engages the parasympathetic nervous system, which is responsible for helping the body to relax when it has been injured. It also causes an increase in the brain’s alpha waves, the calming waves responsible for maintaining a relaxed, yet alert mental state.
Tips for Better Breathing
The most important thing for improving your breathing is to become more conscious of your breathing motions. Many doctors and sports professionals embrace the concept of “conscious breathing” as a way to improve physical and mental health. Conscious breathing utilizes various deep-breathing techniques to encourage individuals to take control of their breathing.
• Abdominal breathing is a technique to help you slow down your breathing and completely empty your lungs of stale air. You can do this exercise either sitting up straight or lying down flat on your back. Place your hands on your stomach and breathe deeply through your nose. Feel your abdomen rise as you fill your lungs with air. Exhale slowly and let your stomach fall at the end of the breath to expel all the air. Repeat 10 times three or four times a day.
• Breathe and hold techniques help saturate your cells. Begin with a deep inhale and then activate your diaphragm with a quick burst exhale (think blowing out a candle). Slowly complete the exhale. Then inhale deeply and hold for 15-30 seconds. Exhale slowly. Repeat the inhale-hold-exhale maneuver for five minutes; repeat five times a day.
Let Your Body Breathe
Choosing the right clothing is essential to good breathing. Loose, comfortable clothing lets the body move naturally through breathing motions. Avoid tight belts, over-restrictive undergarments, and stiff fabrics that interrupt natural movements. Natural, breathable fibers like bamboo also encourage your body’s skin to “breathe,” as well, adding to your overall comfort and well-being.
Learning to be aware of — and control — your breathing lets you manage your stress and increase your overall health. Try these breathing techniques to relearn the way you breathe.
Resources:
http://healthland.time.com/2013/02/07/the-most-stressed-out-generation-young-adults/
http://www.livingthenourishedlife.com/2010/02/5-ways-youll-benefit-from-daily-deep
http://www.mensjournal.com/magazine/you-re-breathing-all-wrong-20130227
http://www.drfranklipman.com/becoming-aware-of-your-breath/
http://www.ideafit.com/fitness-library/science-breathing