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Deep Breathing
This article is shared with permission from our friends at naturallivingideas.com.
Breathing is something we take for granted we do it every minute of every day of our lives.
But how many of us truly engage in deep and controlled breathing?
This technique, which involves slower, more meaningful inhalations and exhalations, may be
the secret to overall health and longevity.
The average adult takes 15 to 20 breaths per minute, yet medical textbooks suggest the
normal rate for adults is just 12 breaths. Older textbooks provide lower values between 8
and 10 breaths per minute!
It would appear that our modern, rushed lives have influenced our breathing too. Why not
take the time to slow down and discover the health benefits that regular deep breathing
exercises can bring?
1. Less Stress
Were often told to take a deep breath when stressed or anxious for a reason it really
works to calm the mind!
Stress or fear triggers our sympathetic nervous system to kick into action, causing us to
secrete the stress hormones cortisol and adrenaline this is known as the fight or flight
response.
By breathing deeply, taking in plenty of oxygen, we can call on the parasympathetic nervous
system to switch off these hormones, thus reducing stress and increasing calm.
Focusing on our breathing also helps to keep us in the present moment, allowing us to
switch off from the thoughts and fears which are causing our stress.
2. Detoxification
One of the greatest benefits of deep breathing is its ability to aid detoxification of the body.
When we take shallow breaths were not ridding the body of as much carbon dioxide the
waste product of gas exchange as we can.
If we dont efficiently remove carbon dioxide through breathing, other organs must take over
the task, causing additional stress and increasing our risk of illness.
The lymphatic system is also responsible for removing toxins and waste products, this time
from our cells. As the lymphatic system doesnt have its own built-in pump like the heart
does, it relies on both breathing and movement to do its job.
3. An Alkaline State
The pH level of the body plays a huge role in keeping disease and illness at bay. Because of
poor diets, toxic environments, and sedentary lifestyles, the acid-base balance (which
determines pH) isnt optimal in many people.
Aside from eating an alkaline-forming diet, regular practice of deep breathing is one of the
most effective ways to alkalize your body. Not only is the waste product carbon dioxide
(which is excreted during exhalation) acidic; but stress is known to disrupt the natural
alkaline state of the body.
4. Lung Benefits
Just like lifting weights can benefit the muscles, regularly working out the lungs can bring
great relief to many respiratory problems like asthma, and bronchitis.
In fact, the American Lung Association lists breathing exercises as being extremely useful
when it comes to combating conditions like asthma and chronic obstructive pulmonary
disease, a progressive condition that makes it hard to breathe.
In those with reduced lung function, stale air builds up in the lungs, leaving less room for
the diaphragm to contract and take in new oxygen. When the diaphragm cannot work to full
capacity, muscles in the neck, back, and chest must pick up the slack. Breathing exercises
can help remove old stale air from the lungs and improve diaphragmatic function.
5. Improved Posture
Poor posture can be linked to shallow or incorrect breathing, particularly as the neck, back
and chest muscles play a role in facilitating breathing in those with an under-functioning
diaphragm.
As you practice breathing deeply, you may find you sit and stand taller and straighter. Better
breathing leads to better movement as muscular tension is reduced, and the weight on
joints is more evenly distributed.
Research has shown that the brain experiences growth in the areas associated with
attention and the processing of sensory input. This type of breathing may have a greater
impact on the brains of older adults, which can offset some of the natural decline in gray
matter that this age group experience.
However, as with many of the benefits of deep breathing listed here, consistency over time
is key.
It may also help stabilize energy levels by controlling blood sugar. In a recent study, those
who practiced diaphragmatic breathing for 40 minutes after eating a high-calorie meal
prevented the feeling of fatigue that usually follows such eating behavior.
Researchers discovered that deep breathing stimulates the production of insulin, which
regulates blood sugar levels.
Discover more natural energy boosting tips here.
According to an Australian study published in the BMJ in 2014, when weight is lost, the
majority of it is breathed out as carbon dioxide! This may explain why exercise is so efficient
at aiding weight loss, although deep breathing may have a similar effect.
Dr. Robert Girandola, professor of Exercise Science at the University of Southern California,
also believes that deep breathing can help people lose excess weight. In a recent study,
Girandola found women burned 140% more calories with this technique than if they were on
an exercise bike!
Although we still require regular workouts for a healthy body, deep breathing may be a
useful adjunct to exercise and a healthy diet for weight loss.
Of course, stress, poor digestion, sluggish detoxification systems, and fluctuating blood
sugar levels are all known to hinder weight loss, so deep breathing may work on several
levels to help shed those extra pounds.
Find a quiet and comfortable place to sit. Become aware of your normal breathing pattern
first, so you can use it to gauge what a deeper, more controlled breath might be like.
2.
To take a deep breath, place your hand on your abdomen and breathe in through the nose,
allowing your chest and lower belly to rise as your lungs fill with fresh air. Hold this breath for three
counts, and breath out slowly through your mouth. The exhalation should be longer and slower
than the inhalation, as this releases more carbon dioxide and elicits a more relaxing effect.
3.
Practice this once or twice a day for 5 to 20 minutes, or as often as you need to, depending
on the health conditions you want to focus on. For example, if you suffer digestive discomfort, try
to breathe deeply for a few minutes before meals.
Source:
naturallivingideas.com