In the “go-go-go” of today’s world, stress is an unwelcome companion. This stress is the “gateway” often leading to various health issues and chronic pain. We have a way, to unlock a calmer, gently side of ourselves and every single one of us has the key; breathing. Just like eating, some foods increase stress while others can help reduce stress. Breathing is the same and you have the ability to make sure it’s de-stressing you and not adding stress to you. So, let's take a deep breath and dive, head first, into the world of breathing to better understand it’s power.
1. Understanding Belly Breathing: Belly breathing, also known as diaphragmatic breathing, involves breathing deeply into your diaphragm. You’ll notice our belly’s expand when we take a big breathe inwards; If yours does not, “Houston, we have a problem.” Unlike chest breathing, which forces a shorter, shallower breath, fast paced breath, belly breathing engages the diaphragm leading to a deeper, fuller, more effective and efficient breathe. We breathe 25,000 times every day and it can either promote stress and anxiety or help diminish stress and promote relaxation.
2. Stress-reducing capabilities a. Improving blood flow: Just like we experience being “hangry”, our cells experience the very same thing when deprived of blood. Belly breathing causes the pressure inside our abdomens to fluctuate, this fluctuation helps improve the flow of blood through the body. b. Enhanced Oxygen Flow: Belly breathing ensures effective oxygen exchange in the body. Oxygen is used by our cells to produce energy. Enhancing oxygen flow enhances energy levels and cellular function. c. Improved digestion: Belly breathing creates fluctuating pressure inside of the abdomen, this fluctuation
3. Pain Reduction through Belly Breathing: a. Natural Pain Management: Deep breathing triggers the release of endorphins. Endorphins have a greater impact when they are able to accumulate within the body, hence why we need to make belly breathing a habit and not a happenstance. b. Relaxation of Muscles: At 25,000 breaths each and every day, if done improperly, stress builds in those muscles. Over time that can lead to increased tension and muscle spasm.
4. Learn to belly breathe a. Breathe deeply: Breathing deeply, through the nose is key. You must almost imagine your lungs lying within your stomach and that you are attempting to fill them with air. You'll notice your belly protruding; this is normal! b. Belly button to the sky: Begin by lying on your back. When doing so, as you inhale, you want your belly to raise up, closer to the sky
c. Breathe slowly: You want to elongate the exhale. I urge people to pretend then are singing the chorus of their favorite song and pretend you are trying to get through it in a single breathe. Ideally, our exhales should be twice as long as our inhales.
Conclusion: Belly breathing can be a tremendous advocate for promoting health within the body. It improves blood flow, increases digestion, improves energy levels and oxygenation, reduces both stress and pain. So, the next time you feel overwhelmed or in pain, remember to take a deep breath—your body and mind will thank you for it.
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