By Kay Leaman, Health Architect, HealthyDay HealthyLife
Happy New Year. 2024 is over and I’m ready to take a few deep breaths…Looking ahead, I have renewed hope and new adventures awaiting me. This is the way I’ve chosen to walk in the weeks and months to come. Will you join me?
Breathing is life and our brain ensures we do it from birth to our last breath. The problem lies with how our breathing changes as we grow up. Symptoms of breathing incorrectly can be trouble catching one’s breath, elevated heart rate, pain in the neck and shoulders, pain or weakness in the chest, labored breathing, involuntary breathing gasps, taking a sudden deep breath, overall weakness, dizziness and inability to speak.
We can also experience symptoms of obstructive sleep apnea (OSA) such as snoring, daytime sleepiness, waking up suddenly during the night, sometimes gasping or choking, dry mouth or sore throat, morning headache, difficulty concentrating during the day, mood changes, such as depression or irritability, high blood pressure and decreased libido.
There are 4 types of breathing patterns:
• Eupnea: This is our breathing pattern when we aren’t thinking about it. It’s also called quiet breathing.
• Diaphragmatic breathing or deep breathing: As the diaphragm muscle contracts the breath passively leaves the lungs.
• Costal breathing: Shallow breathing uses the muscles between ribs (intercostal muscles). As they relax the air leave the lungs. This can happen when stressed or unconsciously holding our breath.
• Hyperpnea: Forced breathing happens when both the inhalation and exhalation are active rather than passive due to muscle contractions.
Proper breathing and deep breathing activates the vagus nerve (The boss of the parasympathetic nervous system.) which oversees things like mood, digestion, heart rate, etc. It also sends more oxygen to your brain and organs. Some of the benefits include lowering anxiety and depression, managing stress and improving focus. We can also experience better sleep, faster recovery from exercise or exertion.
Our breathing begins to change around age 5 which is when we start sitting for longer periods of time. Injuries as well as wearing waist bands, bra straps, compression garments and sucking in our gut also contributes to the change.
The role proper breathing has in our well-being includes regulating the nervous system and emotional well-being. It also enhances vitality by increasing the alpha and beta waves and boosts respiratory performance. Studies with athletes suggests that deep breathing following intense physical exercise can foster antioxidant response and protection from the effects of free radicals. This translates to improved levels of health and greater longevity. By the way, you don’t have to be an athlete to experience these benefits.
Taking the time to learn how to breathe and practicing it daily can definitely offer health benefits. Proper breathing can aid in combating diseases such as cardiovascular by lowering blood pressure and heart rates, lowering stress (places the body back into the parasympathetic system), lessening anxiety and depression, aids the respiratory system with asthma and tuberculous and people who want to quit smoking. It also improves the sympathetic response when combined with diabetic treatment. Lastly cancer patients can improve fatigue, sleep and anxiety caused by treatment.
Stand up and take a deep breath. If your neck and shoulders moved, stop. Relax and take another deep breath relaxing your shoulders. Your breath should expand 360 degrees around your rib cage and back. You’ll feel your ribs open as well as your back. Watch your pets breathe; nature is a great teacher.
Another great thing about breathing properly is that it can be done anywhere and at any time. So, no matter where you are, take a few minutes to just breathe.
Here’s to Health in 2025! HealthyDay HealthyLife, succeed.hdhl@gmail.com
