Just breathe – how our breathing hurts and heals the body and mind
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Just breathe – how our breathing hurts and heals the body and mind

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In going about our day, breathing isn’t something we pay much attention to. Many ...

In going about our day, breathing isn’t something we pay much attention to. Many
people are shallow breathers, meaning they primarily only breath into the chest
area (thoracic breathing) or conversely are breathing into the lower lungs and
diaphragm area while the upper lungs are neglected. In either case, the lungs are
not adequately filling with air. Women who focus on keeping the belly pulled in are
submitting their bodies to chronic shallow breathing and tight fitting clothing can
also restrict proper breathing.

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Just breathe – how our breathing hurts and heals the body and mind Just breathe – how our breathing hurts and heals the body and mind Document Transcript

  • Just Breathe – How Our Breathing Hurts and Heals the Body and MindBREATHEWhen the pressure is mountingand your to-do list seems endless,very often your breathing willsuffer. When you are not breathingproperly, your body isn’t getting theoxygen it needs, and you will startto feel unwell. When you are in astressful situation, take fiveminutes to focus on breathingdeeply. Flush out your lungs andtake even, deep breaths for someneeded stress relief. This will calmyour mind and body and give you afresh outlook. When I hear people talking about how un-focused, stressed, fatigued, orMEDITATE overwhelmed they are, the first recommendation I make is to just breathe. TheSometimes you simply aren’t able simple act of breathing deeply and fully can alone have profound effects on theto block off a larger chunk of time body and mind.to do something relaxing. Perhapsdeadlines are looming or you’re In going about our day, breathing isn’t something we pay much attention to. Manyfacing an especially busy season. people are shallow breathers, meaning they primarily only breath into the chestMeditation can bring immediate area (thoracic breathing) or conversely are breathing into the lower lungs andstress relief, and can be an diaphragm area while the upper lungs are neglected. In either case, the lungs areinvaluable tool in long-term stress not adequately filling with air. Women who focus on keeping the belly pulled in aremanagement. Practicing submitting their bodies to chronic shallow breathing and tight fitting clothing canmeditation will help you to quickly also restrict proper breathing.clear your mind of negativestressors as you slip into a state of Negative Effects of Shallow Breathingrelaxation and peace. Learningeffective meditation does take time With shallow breathing, less oxygen is supplied not only to the body, but also toand discipline, but it is a proven the brain. So, it’s no surprise that inability to focus, lack of clear thinking, fatigue,stress-buster for anyone who stress, and anxiety can follow.masters it. SPIRALFLAME.net Healing Arts
  • Even more dangerous is the effects of shallow breathing on the lymphatic system. The lymphatic system is part of the circulatory system and also plays an important role in the body’s immunity. When our lymphatic system is sluggish, cells are receiving less oxygen, less nutrients, and toxins build up in the tissues. Cancer is an example of a low oxygen related disease and shortness of breath is alsoEXERCISE scientifically linked to heart disease.You don’t have to schedule a fullworkout at the gym every day to Poor breathing is also the cause of or can worsen asthma, arthritis, anxiety,reap the stress relieving benefits of fatigue, depression, headaches, high blood pressure, sleep disorders, and weightexercise. Even a ten minute walk disorders, among other conditions.in the fresh air and sunshine can 1. CountingBreathsdo wonders for you. The change ofscenery gets your mind off the Breathing and Emotionswork for a time and the exercisewill help you to breathe deeply. To take control of our emotions, we must take control of our breath. At differentWhile it’s great if you can get points in my life, I have suffered from stress, anxiety and depression. Breathingvigorous exercise regularly or has been key in helping me through these times and is always the first place Isome bodybuilding workouts, just a start when a stressful situation arises.small amount of exercise daily canbring a great amount of stress With stress, anxiety and depression, our breathing and our nervous system arerelief. out of balance. Deep breathing stimulates the relaxation response in the body, calming the nervous system and the mind.EAT RIGHTWhen your work is overwhelming, Make Better Breathing a Daily Habitit can be very tempting to neglectyourself – especially in areas like When you wake up in the morning take a few moments to breathe deeply andnutrition. Substituting a quick begin to awaken the body. This is also a great time to set an intention and somesnack or soda for a meal might positive expectations for your day.save you some time immediately,but in the long run it will hurt yourhealth and make you even moresusceptible to the effects of stress.A healthy diet will bring overallphysical and emotional wellness. SPIRALFLAME.net Healing Arts
  • Throughout the day, take breathing breaks. Stand up and stretch, take a deep breath and let out a sigh. Repeat several times if it feels good. This helps release built up tension and stagnant energy. While you are at it, do a few shoulder and hip opening stretches (see my De-Stress at Your Desk blog). All together, you canPLAY! pull this off in 5 minutes or less and the return on your short time investment isWhen your to-do list seems a mile immeasurable.long, playing may be the last thingyou feel like doing. It might seem Breathe while you drive. This is an excellent time to take some deep belly breathsfrivolous or like a waste of time to stay alert, focused and calm. Actually, breathe any time throughout the day thatinitially, but taking time to relax with you think of it!family or friends can be some ofthe best stress relief therapy. In the evening as you slip into bed, breathe long, slow, deep breaths to calm theLaughter releases tension and body and mind. Choose one of the breathing exercises listed below and practiceprovides a better outlook. Simple for 1-5 minutes. A great accompaniment to this is to review your day and begames and creative hobbies are grateful for your successes – down to the smallest ones such as getting in the 30proven stress-relievers as they minute workout or yoga session you had planned for the day.relax you and bring overall peaceto both mind and body. Breathing ExercisesFor more information on any of our Even simple breathing exercises are effective at relaxing the body and the mind.services please visit us on the The breathing exercises below can be done easily any time, any where. PracticeWeb at: http://spiralflame.net/ them throughout the day and make them a daily habit. Counting breaths is a great place to start incorporating better breathing into your life. Begin by taking several deep belly breaths, allowing both the chest and belly to expand. Let out a heavy sigh or two. Breathing naturally, count your inhale and exhale, repeating for several breaths. Then extend the count of the inhalation so that it is longer than the exhalation. After several breaths, reverse the process by extending the exhalation so that it is longer than the inhale. Return to a natural breath until you feel complete in the exercise SPIRALFLAME.net Healing Arts
  • Learn more at http://spiralflame.net Nadi Shodhana (channel cleansing) is an alternate nostril breathing exercise with a number of exceptional benefits. It is a calming breath that balances the hemispheres of the brain, promotes clear thinking, clears the energy channels (nadis), and helps soothe stress and anxiety. If you are new to this breathingFOCUSED THOUGHT exercise, please see the Nadi Shodhana video for hand placement and aContemplating a specific problem, demonstration. Begin by placing the thumb and ring finger to each side of theand in turn, falling into a state of nose, higher up along the bridge. The first and second fingers may be curled in orflow. Time slows as you you may rest them on the forehead. Gently close the right nostril, inhale easilycontemplate a specific problem. through the left, then closing the left nostril gently, exhale through the right. Now inhale through the right nostril, then exhale through the left. Continue cycling backBRAINWAVE TRAINING and forth for 5-10 rounds, or more if you have time!Brainwave training, a scientific toolfor transformation, is the quickest Just Breatheand most efficient way to accessdeep, profound meditation states Better breathing brings better health, better mental clarity and the first step tothat awaken the power and wellness, While other habits are important to address as well, it all begins with ourpotential of the mind. breath. Breathing is the foundation and it is an easy place to start making changes. So, join me and just breathe … ahhhhhhhhh. CLICK HERE - To learn more about breathing and other ways to relieve stress and improve your quality of living at http://spiralflame.net SPIRALFLAME.net Healing Arts
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