If you are reading this, you must be alive and clearly know how to inhale and exhale; in other words, breathe.
We do it instinctively about 18 times per minute, 1 080 times an hour and 25 920 times a day.
The breathing process is controlled by the automatic nervous system, but it is also the only function you can do either consciously and unconsciously.
But did you know that most people get it wrong?
Over time, stress causes the respiration rate to quicken, and our muscles to tighten.
Many people become chest or thoracic breathers which mean they only use the upper parts of the lungs.
So how do you know whether you are breathing correctly?
Take a deep breath through your nose, fill your lungs, and exhale through your mouth.
Did your belly move? Your abdomen should have visibly expanded and contracted with each breath. This is more noticeable if you put a hand on your stomach.
Better still, lie on your back and place a book on your stomach.
Breathing correctly is more than merely inhaling and exhaling, or taking oxygen into the lungs and releasing carbon dioxide.
Breathing should be slow and rhythmic, taking air deeply into the abdomen, counting to five, holding and counting to three, and then exhaling fully through the mouth, counting to five.
Continue to take deep, slow breaths by inhaling for three seconds, and exhaling for six seconds or more.
This allows the correct amount of oxygen to reach all the systems and cells in the body.
Repeat until you can breathe like this automatically.
The correct breathing technique is also an important part of healing.
Deep belly breathing, as opposed to ‘chest’ breathing, has numerous positive therapeutic benefits.
These include:
- Being a powerful de-stressor.
- It slows the heart rate.
- Blood pressure decreases.
- It relieves chronic pain.
- Muscles relax.
- It releases tension.
- It decreases anxiety.
- The mind calms.
- It elevates mood.
- It releases toxins.
- It relieves nervous energy.
- It helps to reduce PMS symptoms.
- It strengthens the lungs and immune system.
- It improves digestion and the nervous system.
- It improves cellular regeneration and the quality of the blood.
- It increases stamina and energy levels.
- It produces a general relaxed state.
Breathing correctly may be one of the best preventative treatments for many health problems and although we know how to breathe, breathing properly takes practice.
So be persistent and practice the breathing exercises until it becomes automatic and feels natural.
If you ever feel the need for an energy boost, are feeling nervous or are lacking focus and concentration, take a long, slow deep breath.
Information courtesy of Zelda Fourie, qualified Therapeutic Massage Therapist and member of the SA Natural Health Practitioners Board (SANHPB).
