The Better Life Institute, a health education organization, says, "We take between 14,000 and 25,000 breaths each day. Many of us engage in shallow breathing (also known as thoracic or chest breathing) and draw small amounts of air into the lungs using our upper chest to breathe. These breaths are usually short and shallow and do not utilize our abdominal muscles and diaphragm... Most people who breathe shallowly do it throughout the day and are almost always unaware of the condition. Shallow breathing may make us feel anxious and can lead to holding our breath in response to stressful events. Some of us have become upper chest breathers because we have trouble relaxing our abdomens and making full use of the diaphragm. Additionally, women have a tendency to be shallow breathers because we don’t want to let our stomachs out." (my italics)
I often see people jogging with their mouths open, gasping for air—a recipe for free-radical damage and cardiovascular strain. My husband tells me of a weight lifter at his gym who holds his breath. He emits a tiny stream of air... "pffft".... while he strains. At the moment his heart is demanding more oxygen, it isn't getting it. There's a vice-like contraction around his heart while it valiantly pumps harder and harder.
In my Nia fitness classes, I often remind my students (and myself) to breathe in through the nose. This technique triggers deeper, diaphragmatic breathing, resulting in greater oxygen absorption, and optimal coordination of the heart and lungs. It also invigorates the body—students are amazed at how much more more energy they have after class when we've focused on inhaling through the nose, even while moving very dynamically.
"Deep breathing allows more oxygen to enter the bloodstream and rids the body of carbon dioxide and toxic irritants," says Better Life Institute. "It also relaxes the adrenal glands and can help you feel a great boost of energy."
According to Ayurveda, the natural health care system of ancient India, we should breathe comfortably through our nose while exercising. If you have to gasp for air, you're overtaxing your cardiovascular system.
Dr Nancy Lonsdorf, a medical doctor and expert in Maharishi Ayurveda, recommends a gentle breathing exercise called pranayama to calm and integrate the nervous system. I look forward to the ten minutes of pranayama in my daily routine, twice a day ideally. It's tranquil, energizing, and blissful—a great preparation for meditation. (See www.drnancylonsdorf.com or www.mapi.com for resources, or seek out a qualified yoga instructor with experience teaching gentle pranayama.)
The Better Life Institute offers these tips for optimal breathing throughout the day: While sitting up, breathe in through your nose with your lips closed and allow your diaphragm to contract downward. It is your lungs that actually expand as they fill with air, but it is your abdomen (and not your chest) that you should see moving. When exhaling (breathing out through your lips), allow your abdomen to fall in, which pushes used air in the form of carbon dioxide out of the lungs. It is important to inhale fully and promptly exhale the breath." (www.betterlifeinstitute.com)
Instead of a mid-afternoon latte or caffeinated soda, try some deep nourishing breaths for a boost in energy. Take a few one-minute breath breaks throughout the day. If it's a beautiful day outside and you can savor the fresh air, even better.
Inhale... smell the roses—even if they're imaginary—and you'll suddenly feel yourself become calmer and more focused.
More about the respiratory system, from Nia Fitness Co-Founder, Debbie Rosas - click here.
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