Just Breath: Most of Us Utilize only 10-20% of Our Breathing Capacity
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This article is from the Health Articles series.
Just Breath: Most of Us Utilize only 10-20% of Our Breathing Capacity
"Just breathe," croons country artists Faith Hill in her hit single of the same name. If only it were that simple! Breathing comes naturally, but conscious, controlled breathing takes practice.
In his web site, http://www.breathing.com/, Michael Grant White claims that "most of us access only 10%-20% of our full breathing capacity, leaving us tired, short of energy, and unable to attain optimal health."
Done properly, controlled breathing can relieve anxiety, improve circulation, concentration and digestion, as well as increase energy. Breath control is the foundation of eastern disciplines such as yoga and tai chi.
But first, exactly what happens when we breathe? As we inhale, air goes down the windpipe and into the lungs which, in turn, pump oxygen to the blood while expelling carbon dioxide and other used gases from the body.
Controlled breathing is bigger, stronger, deeper, and more rhythmic than the typical shallow breaths most of us take throughout the day. This allows us to breathe in more oxygen, which passes through the lungs and is absorbed in the bloodstream. Oxygen is necessary for cellular respiration, cell metabolism, and proper brain function.
Additionally, shallow breathing doe not allow the body to eliminate sufficient carbon dioxide. The trick is to make deeper, controlled breathing as reflexive as your current, unconscious pattern.
Let's start with "basic breathing." If you've ever observed children sleeping, you see their whole abdomens rise and fall with each breath. This "abdominal breathing," in which the abdomen and ribs expand with each full breath, is more effective at improving circulation than the chest rising and falling, which is common with adults.
To ensure your breath emanates from the abdomen, place your hands on your stomach with your thumbs on your navel. Begin to focus on inhaling deeply through your nose, abdomen rising, and exhaling forcefully through your mouth, tongue resting gently at the top of your palette.
Another option is to try the following breath pattern to "break up" stress "stuck" in your stomach. Place your palm on your upper abdomen just above the belly button. Contract and press your abdominal muscles to your lower back. Close your mouth and exhale quickly (one count) through your nose seven times; inhale deeply for a count of seven. Exhale deeply through your mouth with your lips puckered to a count of seven.
Breath control is not only important during your regular daily activities, it is also critically important during rigorous exercise. Steady, rhythmic breathing can make the difference between completing your activity or "bonking." When exercising, try this pattern: breathe two counts in through your nose, blow two counts out through your mouth, which should prevent a desperate gasping for breath during intense aerobic activity.
To maintain focus on your breathing while exercising, you might try to a positive affirmation to coincide with the breath counts. When running or walking up hill, for example, you might say: (as you inhale) "I'll beat" (as you exhale) "this hill." If nothing else, focusing on the affirmation gets your mind off the hill!
In his web site, http://www.drweil.com/, renowned wellness expert Dr. Andrew Weil provides a step-by-step exercise for deeper breathing intended to promote relaxation:
* First, sit upright with your back straight.
* Next, place the top of your tongue against your upper palette.
* Now, exhale completely through your mouth, making a "whoosh" sound.
* Close your mouth and inhale through your nose to a mental count of four.
* Hold your breath to a mental count of seven.
* Finally, exhale completely through your mouth, again making the "whoosh" sound to the count of eight.
By becoming more conscious of your breathing you can improve overall health and attain optimal wellness, literally breathing easier!
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