“I’ve got to keep breathing. It’ll be my worst business mistake if I don’t” Steve Martin, American Comedian
“I am grateful that I am breathing” I told myself this morning and scribbled it in my journal to be one of the first things I am grateful for.
We take breathing for granted and we do not pay attention to it until we catch ourselves sometimes in the midst of a stressful day holding our breath in a fight and flight reaction.
I have used breathing before to calm myself but I have not practised it as a regular routine and I have not actively thought about using it for other purposes. I know that this is another thing that I will need to practise daily. So I am making the commitment of 2 to 5 conscious breathing 2 minutes sessions everyday.
Some of the benefits of proper breathing (diaphragmatic breathing) (1):
1- Reduces both physiological and psychological stress.
2- It could improve the respiratory function and respiratory muscle strength
3- Reduces blood pressure.
4- Improves the quality of life in general and in patients with cancer and GERD.
5- Improves the cardiorespiratory fitness of patients with heart failure.
Recommended book: Vital living: Breathe for a calmer you by Becky Dickinson
If you are a beginner, this book has everything you need to learn about breathing for a better health.
What you need to do:
1- Breathe through your nose not your mouth.
2- Practice abdominal (diaphragmatic) breathing rather than chest breathing.
3- Improve your posture to help with your breathing.
4- Consider breathing techniques for anxiety e.g. box (square) breathing or alternate nostril breathing.
You do not need to sit on the ground to do the alternate nostril breathing and you could use only the thumb and index fingers.
If you want more, look for more information about how to strengthen abdominal and intercostal muscles.
With my best wishes!
Reference: (1) Hamasaki H. Effects of Diaphragmatic Breathing on Health: A Narrative Review. Medicines (Basel). 2020 Oct 15;7(10):65. doi: 10.3390/medicines7100065. PMID: 33076360; PMCID: PMC7602530.
shetellsastory 