Be Well
“If you know the art of breathing you have the wisdom and courage of ten tigers.”
– Chinese adage
Breathing … if you are reading this you are most assuredly breathing! It is the most important job of our bodies, yet we seldom give thought to this necessary function. Our first official act after leaving the womb is to – what – breathe! That most important activity is priority No. 1 in the delivery room! As our little bodies face the world we actually begin life breathing correctly. (In this article I will not address either child or adult breathing diseases and issues.)
Have you ever observed a baby or small child sleeping? If so you probably noted the long, deep breaths that are a natural part of the intake of oxygen and the outflow of carbon dioxide. This is the natural breath for which our bodies are designed. This is the breath of those who are not stressed, not worried, not anxious. So what happened? Life, it seems …
The next time you feel angry, stressed, or anxious, pay attention to your breathing. Chances are when negative emotions run high, your breaths become short and shallow. In fact, I would bet that many of us rarely take more than a couple of deep breaths during an entire day. Whether you experience stress, negative emotions or physical pain the body responds in a similar way every time and may include rapid heartbeat, tightening muscles, dilated pupils and short, quick breaths. When these emotions or pains begin, the body starts pumping out the juices (namely adrenaline and cortisol) that fuel the responses and lead to shallow breathing.
So what exactly do deep breathing exercises do for you? When you learn to take deep, slow breaths your body reacts in many positive ways. Your muscles relax, oxygen delivery improves and you will notice improved mental concentration and physical stamina, your blood pressure lowers, endorphins are released which can help with pain relief, and detoxification improves which helps the lymphatic system function properly encouraging the release of harmful toxins. Proper breathing can also help your digestive tract, something that appeals to most of us!
When practicing deep breathing, remember to move the belly with the breath, breathing slowing and deeply from the diaphragm which is the engine of breath. Keep your upper body quiet and the upper chest muscles soft. Expand your tummy as you inhale, let your tummy fall as you exhale. Lengthen your exhalation; when we are stressed our exhalations tend to grow short and choppy. Your exhalation should be slightly longer than your inhalation. Deep breathing can offer a mini-massage for the muscles and organs of your entire body so make a point each day to practice deep, slow and mindful breathing. Soon it will become a habit.
Like many of you I have spent the past couple of weeks watching incredible Olympians perform amazing feats of athletics; unlike anything we could imagine for ourselves. (Yes, I realize most of them are very young – thank goodness for the curlers!) However young these amazing Olympians may be, we can actually have something in common with all of them. Proper breathwork gives them the focus, strength, concentration and necessary oxygen levels to excel in their sport. As you watch them prepare to ski, skate, luge, curl, or whatever – they all practice their breathwork before their bodies engage. So that is one thing we can incorporate into our own “training” regimen! (Keep in mind that they practice proper stretching as well to help prevent injury.) Breathe!
Sharon McMahon, CNWC
The opinions expressed in this article are not intended to replace advice of your personal physician or licensed health professional. Please consult your physician for any issues you may have related to nutrition or fitness activity.