In a previous blog post I explored 6 different tips to improving your health. With the next six blog posts I am going to go more in-depth on each one of those topics starting with the first tip to improve your health: Breathing!
Breathing – we all do it every day, yet it’s often something we take for granted. But did you know that the way we breathe can have a huge impact on our overall health and well-being?
In this article, we’re going to explore the wonderful world of breathing methods, and show you how incorporating a few simple techniques into your daily routine can do wonders for your health, especially when it comes to improving your blood pressure and cognitive function. Give the different breathing methods a try and learn something new!
First, let’s start with the basics. When we inhale, we bring oxygen into our lungs, which is then distributed to the rest of our body through the bloodstream. Oxygen is vital for our cells to function correctly and produce energy. On the other hand, when we exhale, we release carbon dioxide, a waste product that needs to be eliminated from the body. So, the act of breathing is essential for our survival, but did you know that the way we breathe can also have an impact on our health and well-being?
Specifically, learning how to correctly breathe in through our nose and NOT breathe with our mouth is key, as we can not fully inflate our lungs if we breathe in through our mouth. There are lots of different breathing methods out there, but most all of them are trying to teach you to breathe in through your nose. Below we will explore some of my favorite breathing techniques that can really benefit your health.
Diaphragmatic Breathing
This first method is one of my favorite breathing methods as it is simple and a great starting point for anyone regardless of their current health, and that is “diaphragmatic breathing,” also known as “belly breathing.” This method involves breathing deeply into the diaphragm, a muscle located at the bottom of the lungs, rather than shallowly into the chest. By breathing deeply into the diaphragm, we can increase the amount of oxygen that gets into our lungs and then eventually reaches our body’s cells. This will help to improve your energy levels and reduce feelings of stress and anxiety. Additionally, diaphragmatic breathing has been shown to have a positive impact on your blood pressure, by helping to relax your body and reduce the activity of the sympathetic nervous system, which controls the “fight or flight” response, and improve your parasympathetic nervous system activity.
An example of a diaphragmatic breathing exercise is to sit upright with good posture making sure to keep your head back and chest high. Then place one hand on your chest and the other on your stomach. Take a deep breath in through your nose, ensuring that your diaphragm (not your chest) expands as you fill your lungs with air. Inhale for 4 seconds. Then exhale slowly through your mouth, making sure that your stomach goes in and your chest stays high and relatively still. Exhale for 8 seconds. Repeat this process for 5-10 minutes, focusing on your breath and the movement of your diaphragm.
Pranayama
Another method is “Pranayama” which is a form of yoga that focuses on controlling the breath. One popular pranayama technique is “Alternate Nostril Breathing,” which involves alternating between breathing through the right and left nostrils. This technique is believed to help balance the left and right hemispheres of the brain, leading to improved focus and concentration. It is also believed to have a positive impact on blood pressure, helping to reduce stress and anxiety. An example of an Alternate Nostril Breathing exercise is to sit with good posture holding the head back and chest high, then take a deep breath in through both nostrils. Then then off the right nostril with your finger and exhale slowly through the left nostril. Now inhale through the left nostril, close it off with your ring finger, and then exhale through the right nostril. Repeat this process for 5-10 minutes, focusing on your breath and the movement of your hand as you alternate between nostrils.
Buteyko breathing method
Next is the Buteyko breathing method, developed by Russian physician Dr. Konstantin Buteyko in the 1950s. Dr. Buteyko developed this method after observing many people’s breathing patterns. He theorized and tested his theory that hyperventilation causes a depletion of carbon dioxide. And that the resultant low levels of carbon dioxide in the organism would cause blood vessels to spasm and also cause oxygen starvation of the tissues. This would result in a whole range of “defence mechanisms” that have been previously misunderstood and even labeled as diseases. To fix this problem he created his method to focus on reducing the amount of air one breathes in and out, which improves the body’s use of oxygen and helps to reduce symptoms of respiratory conditions such as asthma (clinically proven to do so). Buteyko also helped to lower his own blood pressure by using his method. An example of a Buteyko Breathing exercise is to sit tall and with good posture holding your head back and chest high, then take a deep breath in and then exhale as much air as you can. Pause for a moment, then take a small breath in, followed by a small breath out. Repeat this process for 5-10 minutes, focusing on taking smaller and slower breaths.
Wim Hof
And last but not least, we have the Wim Hof breathing method, also known as the “Wim Hof” Method. This method was developed by Dutch extreme athlete Wim Hof. It involves a series of deep, rapid breaths followed by a period of breath holding. This method is believed to have a wide range of benefits, including reducing stress and anxiety, improving immune function, and increasing energy levels. An example of the Wim Hof breathing method is to begin by sitting talk with good posture, keeping the head back and chest high. Then take a deep breath in through your nose, filling your lungs as much as possible. Then exhale quickly and forcefully through your mouth, expelling as much air as you can. Continue taking deep, rapid breaths in through your nose and out through your mouth for 30-40 breaths or until you start to feel lightheaded. Once you’ve completed the rapid breathing, take a deep breath in and hold it for as long as you can. Exhale and repeat the cycle of rapid breathing and breath holding for 3-5 rounds. As you become more comfortable with the technique, you can try increasing the number of rounds.
It’s important to note that these methods may not be suitable for everyone, especially for people with certain medical conditions. It’s always best to consult with a healthcare professional before incorporating any new practices into your health routine. Additionally, these breathing methods should be used with caution with anyone new to them and if someone has pre-existing respiratory or circulatory diseases.
In conclusion, proper breathing can have a very significant impact on our overall health and well-being. Incorporating different breathing methods such as diaphragmatic breathing, pranayama, Buteyko breathing, and the Wim Hof breathing method can help reduce stress and anxiety, improve focus and concentration, and even lower blood pressure. Take some time out of your day to focus on your breath and try out different techniques to see which one works best for you. Remember, the benefits of proper breathing are just one breath away!
References:
https://www.heart.org/en/healthy-living/fitness/fitness-basics/diaphragmatic-breathing
https://www.medicalnewstoday.com/articles/326129
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425174/
https://www.wimhofmethod.com/
https://www.buteyko.com/
https://www.medicalnewstoday.com/articles/327129
https://www.healthline.com/health/breathing-exercises-for-high-blood-pressure