Deep Breathing For Health And Stress Management

I don't think it would be an exaggeration to say that most of us are caught up in the hustle and bustle of modern day life. From kids to school, finances to family, there seems to be no end to the stresses and speed of life. This creates a huge pressure on our bodies ability to heal. Tools and techniques are required to allow ourselves to relax and get into the healing parasympathetic nervous system state but they need to be simple.

It doesn't get much simpler than deep breathing.

So what do we mean by this? It turns out that most people are shallow breathers and are breathing incorrectly. Shallow breathers breath with their chest and not deep in their bellies using the diaphragm. If you put your hand on your belly and take a deep breath and feel it expand you are on the right track. If it doesn't you are likely breathing from your chest.

Shallow breathing can be caused by traumatic experiences or physical pain. When in pain we don't want a lot of movement and will restrict our breathing. This can be a problem if the condition continues or our breathing adapts to this. A second more common reason for shallow breathing in cosmetic and appearance driven. Modern fashion encourages us to suck in our tummies and this contributes to shallow breathing.

The problem with shallow breathing is that it is nowhere near as effective as deep breathing at oxygenating your body. Without sufficient oxygen your body becomes more vulnerable to health problems and the effects of stress. Deep breathing in contrast, creates a higher level of blood oxygen which can promote health in many different ways from stimulating the digestive process to improving fitness and mental performance. Dr. Andrew Weil says: "If I had to limit my advice on healthier living to just one tip, it would be simply to learn how to breathe correctly."

Two excellent methods recommended for Nutritional balancing are:

The three-part yoga breath. As you count l, 2, 3, fill your abdomen, pushing the abdomen out. As you count 4, 5, 6 fill the mid-chest, pushing the ribs out to the sides. Finally, as you count 7, 8, 9, fill the upper chest, lifting the chest slightly right up to the neck. Hold for several counts and then exhale slowly, also to a count of 1 through 9. You can begin the exhale from the chest and move downward, or begin the exhale in the abdomen, pushing it in, and move up the body. Repeat the exercise often so it becomes easy.

Circle breathing. Count again 1 though 9 or so. As you inhale slowly, move energy and the air up your back, from your feet to your head. Hold the breath for several counts. Then exhale gently and slowly to a count of 9 again, but now move the energy down the front of your body from the head to the feet. Repeat this often until it becomes a habit.

In summary breathe deeply, slowly, consciously and often! Breathing is an ancient method of controlling the autonomic nervous system and is one of the few bodily functions that is under the control of both the conscious and the autonomic nervous systems. By controlling breathing, one can indirectly control the autonomic nervous system. Regular, slow, deep breathing, by itself turns off the sympathetic nervous system. Regular daily practice will go a long way to helping you manage your stress and have lasting results.