by LuAnne Steininger
Breathing
Welcome to a potpourri of topics, ideas, tips and inspiring quotes that “add life to years.” Last time we featured “a good attitude” as one of the single most important choices we can make for healthy living. Today's topic relates to an area of health that is part of the autonomic system, our ability to breathe. Think of the words we sometimes use to describe our breathing. Shortness of breath can result from many things, such as heart disease, poor fitness or stress. Something that takes our breath away can either be beautiful or tragic. We can be breathless with excitement or fear. When we catch our breath, we gasp or pause to rest in order to regain a normal rhythm of breathing. When someone takes their last breath, they are no longer alive.
Breath is life. We can go for many days without food, sleep or water, but life will cease in minutes without air. All people, animals and even plants breathe to survive. We often don't think about how we breathe because it is an automatic function of our respiratory system. Anyone with chronic obstructive pulmonary disease (COPD), asthma, croup or sleep apnea can attest to the importance of breathing.
Improved breathing can have positive effects on our physical, mental and emotional well-being. The physical function of breathing, in addition to keeping us alive, is to provide oxygen to all the cells of the body. We use oxygen in brain function, cell metabolism, digestion and physical activity. Without oxygen our brain can't think clearly, we can't metabolize our food properly or our muscles may get tired and we might feel sluggish, confused, fatigued or lacking “get up and go.”
Most people only use a fraction of their full breathing capacity. Poor posture, leaning forward over a computer or desk and stress can negatively affect our breathing. Many of us were taught to “suck in our stomachs” which leads to chest breathing, using only the upper part of the lungs. Full diaphragmatic breathing can help relax tense muscles and reduce stress.
Relaxation can help reduce the wear and tear on the body, improve sleeping, reduce anxiety and this can be accomplished with a free source of self generated energy. What a bargain!
There are many techniques for improved breathing but here is a technique for belly breathing that you may enjoy.
- Sit or lie down, relaxing your shoulders and facial muscles
- Support your neck with a small towel or tuck your chin in so that the neck is in alignment with the spine
- Put one hand on your chest and the other hand on your belly
- Breathe in slowly and evenly through your nose or mouth
- As you breathe in, your chest should be somewhat motionless and your belly should rise
- Notice which hand rises and which hand falls, this may take some practice
- Pause a moment before exhaling
- Slowly exhale through pursed lips as you contract your abdominal muscles
- Let the air flow out through your lips slowly, do not force it
- Try to exhale twice as long as you inhale, count if you need to
Start today. Pay attention to your breath. Practice belly breathing regularly. Try using your breath when you want to relax. Notice if you have more energy, improved physical, mental or emotional well-being.
Yoga is a wonderful way to learn and practice improved breathing for health and vitality, but I'm getting ahead of myself. You'll have to keep reading until we come to “Y” in the alphabet, and that's the second to last letter. Keep breathing.
LuAnne Steininger, B.S., is the Wellness Coordinator at the Sanford Center for Aging, University of Nevada, Reno. She has worked with people ages 50+ for 20 years and has taught fitness for 30 years. She is also on the leading edge of the boomer generation.