When it comes to improving our energy and vitality, we often overlook the importance of our breathing.
Humans can go for about 2 months without food and 3 days without water but try holding your breath for just 2 minutes and you’ll begin to realize how important your breath is.
Our breath is the light that animates us and provides us with life, energy, and vitality.
Beyond just survival, your breathing can also have a tremendous influence on the quality of your life. How you breathe during the day can influence whether you feel stressed and tired or relaxed and energized.
It’s no surprise then that breathwork is one of the quickest-growing modalities according to outlets like the Telegraph, Harpers Bazaar, and the Boston Globe. But with so many different breathwork techniques and modalities, it can get overwhelming to find a practice that works for you.
This article will focus on the basics and discuss three effective breathing tips that can help you feel more energized and alive!
Nasal Breathing:
These days mouth breathing has become an epidemic. This seemingly harmless habit of breathing through the mouth can lead to chronic fatigue and heart disease.
Nasal breathing helps to filter out pollutants and other toxins from the air we breathe because the inhaled air passes through the nasal turbinate, the small structures inside the nose. The nasal passage also contains mucus membranes that trap these impurities before they can enter our lungs.
When we breathe through our mouths, we not only bypass the important nasal passages but also allow bacteria and other contaminants to enter our lungs. This can lead to several health problems, including respiratory infections and allergies.
When you breathe through your nose, you are taking in more oxygen than when you breathe through your mouth. This is because the nasal passages are narrower than the mouth, so there is less air flowing in and out.
This extra oxygen is then delivered to the lungs, where it is absorbed into the bloodstream. From there, it travels throughout the body, providing our cellular mitochondria with oxygen to produce ATP (energy).
Use Your Diaphragm:
The diaphragm is the muscle that separates your lungs from your stomach. It is also the most important and efficient muscle in the process of breathing.
When you breathe in, the diaphragm contracts and moves down, which causes the air in your lungs to expand. When you breathe out, the diaphragm relaxes and moves up, which causes the air to exit your lungs.
When it comes to breathing, most people habitually don’t engage their diaphragm. Instead, they use their chest muscles to raise and lower their chests, which is called shallow breathing.
Shallow, chest breathing is associated with the sympathetic nervous system and increases blood pressure and heart rate. Habitual chest breathing also raises cortisol levels and can prolong feelings of anxiety and discomfort.
According to a study at Northwestern University, chronic shallow breathing can also impair your memory and emotional judgment.
On the other hand, slow, diaphragmatic breathing activates the parasympathetic nervous system and lowers blood pressure.
The diaphragm is often called the ‘second heart’ because of how effective it is at taking pressure away from the heart. When you inhale, the lungs push the diaphragm down into the abdominal cavity, which creates pressure that greatly improves blood circulation throughout the body.
The greater surface area of the diaphragm helps move a large amount of blood, reducing the amount of work that the heart must do itself.
Breathe Slowly:
When you breathe slowly, you are telling your body that you are relaxed, safe, and not in a hurry. Breathing slowly helps your lungs expand and improves oxygen absorption, making you feel energized.
Furthermore, breathing this way gently massages your internal organs, improves digestion, and promotes longevity.
According to Healthline.com, the respiratory rate (number of breaths taken per minute) in a healthy human is roughly 12 to 20 breaths per minute. Emerging studies show that our ability to slow down our respiratory rate and tolerate higher levels of CO2 can help us live longer.
What’s fascinating is that the yogis in ancient India intuitively knew about the connection between our respiratory rate and aging, which is why pranayama focuses on learning how to control the breath.
Wrapping Up
Breathing is something that we all do without thinking, but consciously taking control of our breath allows us to regulate our nervous system and feel better daily.
Nasal breathing helps to filter out pollutants and other toxins from the air we breathe, while diaphragmatic breathing activates the parasympathetic nervous system and lowers blood pressure. It is also recommended to slow down your respiratory rate for better health.
By making these three simple corrections to your breathing, you will reap benefits that will compound over time.
Don’t waste a single moment. Change your breath and change your life!
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This Post is republished on Medium.
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Photo credit: iStock
