Breathe Deeply To Boost Your Health Benefits at Her Active Life

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Breathe Deeply To Boost Your Health Benefits

Posted April 10, 2008 at 01:00 PM by Kathleen Blanchard

Section: Her Fitness, Her Health

There are many reasons why you should incorporate deep breathing into your daily routine. Deep breathing has known health benefits, yet it takes awareness. Deep and slow conscious breathing is an integral part of meditation, yoga and post-surgery recovery. It is known to clear the airway of secretions. It is involuntary during exercise. Conscious breathing will lower your blood pressure and your heart rate, increase energy, reduce stress, decrease the incidence of upper respiratory infection, and produce clarity of mind. It is simple and refreshing.

Sitting at the computer can actually cause shallow breathing. When we sit, the diaphragm is less active, making it natural to take breaths that never reach the bottom of the lungs. Air exchange occurs in the alveoli, at the end of the respiratory tract. This is where the majority of oxygen enters the bloodstream. Victims of stress and chronic pain are often shallow breathers. Those with COPD and asthma, and many other people, can also benefit greatly through the practice of deep breathing.

The diaphragm separates the chest from the abdomen. It is the major muscle used in the act of breathing. When consciously engaging the diaphragm, all of the structures in the chest and lung cavity elevate and expand, bringing life-giving oxygen to the alveoli. In the process, carbon dioxide is eliminated - a by-product of blood gas exchange. Through the process of conscious breathing, you also gain added strength in your midsection and your accessory muscles. This act can be of great benefit to anyone with lung disease. It assists the act of coughing by improving strength and breathing efficiency.

During stressful job situations, you should consciously engage in deep breathing. Deep breathing reduces stress levels, bringing calm and balance to the body. It is especially useful for those who smoke or who are trying to quit. You do not have to spend money, travel to a facility or perform any special practice to reap the rewards of this simple process.

Here’s How:

Breathe slowly – I cannot emphasize this enough. Do not exhale with too much force, especially if you have known heart problems. You can produce a vagal response that slows the heart rate too much if you “bear down” during breathing.

Find out if you are a shallow breather by placing a hand on your abdomen – take a breath and then exhale – if your belly does not expand when you inhale, your breath is too shallow. Most shallow breathers will find that the stomach contracts when inhaling. This pushes the diaphragm toward the chest, causing less lung expansion and poor oxygenation. When the abdomen expands, the diaphragm lowers, leaving room for lots of air.

To breathe properly, place your hand on your abdomen and slowly fill your lungs with air. Consciously allow your stomach, ribs and chest to expand to the point of complete inhalation (usually 5-10 counts). Next breathe out slowly, starting in the upper chest. Use the abdomen and rib muscles to help expel air. You will do this by slowly contracting the abdomen as you exhale. Air should exit from the lower lungs last, as you engage the abdomen. You should be able to feel the deepening exhalation.

Stop if you get dizzy or if it does not feel right to you for any reason.

If you enjoyed this introduction, you should also be aware that many classes are offered that teach deep breathing. Yoga incorporates breathing in its practice. You can read more here from Her Active Life author Sahara Jackson. Search for pranayama breathing online for even more insight and depth.

It is not necessary to make deep breathing a daily routine right away. Start with brief periods, and work toward incorporating it into your daily routine. Spend 20 to 30 minutes a day enjoying this wonderful component of health and well being.

Kathleen Blanchard is a Registered Nurse. For more health information and tips, go Grab Some Health News.