Check Your Breath

Im not talking about bad breath. Some of you who were teenagers may remember your mother asking to check your breath. I could say in a roundabout way that’s how I was introduced to breathing exercises. The breathing exercises I learned as a teenager were intended to aid relaxation and stress reduction. I was told practicing breathing exercises regularly could help me reduce my stress levels benefitting my overall physical and mental well-being.

Breathing is life, when a newborn starts breathing, they are considered independent of their mother and so begins another human life, usually given a name and a certificate stating you have been birthed with the time you started breathing. Abdominal or diaphragmatic breathing is the natural breathing state of a sleeping infant and sleeping adults.

In contrast chest or thoracic breathing is related to the physiological stress response and may be an increasing symptom of modern technological life. The shallow, irregular, sometimes rapid breathing may be connected to lifestyle, stress, anxiety, and emotional distress. Chronic shallow breathing and frequent breath holding may be connected to chronic stress, tension, sedentary lifestyle, painful feelings, or long periods of focused attention where some people may not breathe regularly. This results in a lack of oxygen, and a buildup of carbon dioxide in the body. Chronic shallow chest breathing can also contribute to feelings of fatigue and depression.

The benefits of abdominal or diaphragmatic breathing are attributed to the deeper and slower breathing, this rhythmic nature promotes a more relaxed state by completely filling the lungs to the diaphragm. This allows the body to produce energy with adequate oxygen while also removing excess carbon dioxide. Breathing exercises can be effective in the reduction of stress, anxiety, panic attacks, depression, irritability, muscle tension, headaches, and fatigue. Learning how to use breathing exercises as a healthy stress reducing method in your life could significantly contribute to your health by reducing the occurrence of the physiological stress response to commonly encountered situations. Something you may have heard someone say before “take a deep breath“ reminding you to relax during a stressful situation, could be considered a literal recommendation for your health.

To begin practicing breathing exercises find a place you won't be disturbed and try to do your exercises daily for longer each day. Once you have the technique down it can be practiced anytime anywhere. At first some people find it easier to lie down down in a comfortable position to learn diaphragmatic breathing techniques, but any position that works for your physical capability and location can get the job done. Check your breathing by placing an open hand on your stomach and feel the rise and fall with your breathing, notice the way your breathing feels. Your chest should be moving less than your abdomen in a harmonious unforced natural rhythm. Try releasing your tension by starting with an exhale and pausing until the next natural breath comes and allow the natural rhythm to continue. Become aware of your toes and begin to consciously focus on allowing your body to relax one part at a time until you reach the top of your head allowing your breathing to continue naturally. Something I also find helpful is incorporating a sound meditation method of equalizing all environmental noise as just being there but not a disturbance. I hope you were inspired to consider breathing exercises as a way to reduce the risk of disease by reducing stress levels with natural breathing. I only touched on the subject today, there is massive amount of information on breathing techniques available out there. Take a deep breath