Just Breathe – How Our Breathing Hurts and Heals the Body and Mind

Document Sample
Just Breathe – How Our Breathing Hurts and Heals the Body and Mind Powered By Docstoc
					                                        Just Breathe – How Our Breathing Hurts and
                                        Heals the Body and Mind
BREATHE

When the pressure is mounting

and your to-do list seems endless,

very often your breathing will

suffer. When you are not breathing

properly, your body isn’t getting the

oxygen it needs, and you will start

to feel unwell. When you are in a

stressful situation, take five

minutes to focus on breathing

deeply. Flush out your lungs and

take even, deep breaths for some

needed stress relief. This will calm

your mind and body and give you a

fresh outlook.
                                        When I hear people talking about how un-focused, stressed, fatigued, or
MEDITATE
                                        overwhelmed they are, the first recommendation I make is to just breathe. The
Sometimes you simply aren’t able
                                        simple act of breathing deeply and fully can alone have profound effects on the
to block off a larger chunk of time
                                        body and mind.
to do something relaxing. Perhaps

deadlines are looming or you’re
                                        In going about our day, breathing isn’t something we pay much attention to. Many
facing an especially busy season.
                                        people are shallow breathers, meaning they primarily only breath into the chest
Meditation can bring immediate
                                        area (thoracic breathing) or conversely are breathing into the lower lungs and
stress relief, and can be an
                                        diaphragm area while the upper lungs are neglected. In either case, the lungs are
invaluable tool in long-term stress
                                        not adequately filling with air. Women who focus on keeping the belly pulled in are
management. Practicing
                                        submitting their bodies to chronic shallow breathing and tight fitting clothing can
meditation will help you to quickly
                                        also restrict proper breathing.
clear your mind of negative

stressors as you slip into a state of
                                        Negative Effects of Shallow Breathing
relaxation and peace. Learning

effective meditation does take time
                                        With shallow breathing, less oxygen is supplied not only to the body, but also to
and 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 also
EXERCISE                                scientifically linked to heart disease.
You don’t have to schedule a full

workout 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 weight
exercise. Even a ten minute walk        disorders, among other conditions.
in the fresh air and sunshine can       1. CountingBreaths
do wonders for you. The change of

scenery gets your mind off the          Breathing and Emotions
work for a time and the exercise

will help you to breathe deeply.        To take control of our emotions, we must take control of our breath. At different
While it’s great if you can get         points in my life, I have suffered from stress, anxiety and depression. Breathing
vigorous exercise regularly or          has been key in helping me through these times and is always the first place I
some bodybuilding workouts, just a      start when a stressful situation arises.
small amount of exercise daily can

bring a great amount of stress          With stress, anxiety and depression, our breathing and our nervous system are
relief.                                 out of balance. Deep breathing stimulates the relaxation response in the body,
                                        calming the nervous system and the mind.
EAT RIGHT

When your work is overwhelming,         Make Better Breathing a Daily Habit
it can be very tempting to neglect

yourself – especially in areas like     When you wake up in the morning take a few moments to breathe deeply and
nutrition. Substituting a quick         begin to awaken the body. This is also a great time to set an intention and some
snack or soda for a meal might          positive expectations for your day.
save you some time immediately,

but in the long run it will hurt your

health and make you even more

susceptible to the effects of stress.

A healthy diet will bring overall

physical 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 can
PLAY!
                                           pull this off in 5 minutes or less and the return on your short time investment is
When your to-do list seems a mile
                                           immeasurable.
long, playing may be the last thing

you feel like doing. It might seem
                                           Breathe while you drive. This is an excellent time to take some deep belly breaths
frivolous or like a waste of time
                                           to stay alert, focused and calm. Actually, breathe any time throughout the day that
initially, but taking time to relax with
                                           you think of it!
family or friends can be some of

the best stress relief therapy.
                                           In the evening as you slip into bed, breathe long, slow, deep breaths to calm the
Laughter releases tension and
                                           body and mind. Choose one of the breathing exercises listed below and practice
provides a better outlook. Simple
                                           for 1-5 minutes. A great accompaniment to this is to review your day and be
games and creative hobbies are
                                           grateful for your successes – down to the smallest ones such as getting in the 30
proven stress-relievers as they
                                           minute workout or yoga session you had planned for the day.
relax you and bring overall peace

to both mind and body.
                                           Breathing Exercises
For 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. Practice
Web 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 breathing
FOCUSED THOUGHT                         exercise, please see the Nadi Shodhana video for hand placement and a
Contemplating a specific problem,       demonstration. Begin by placing the thumb and ring finger to each side of the
and in turn, falling into a state of    nose, higher up along the bridge. The first and second fingers may be curled in or
flow. Time slows as you                 you may rest them on the forehead. Gently close the right nostril, inhale easily
contemplate 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 back
BRAINWAVE TRAINING                      and forth for 5-10 rounds, or more if you have time!
Brainwave training, a scientific tool

for transformation, is the quickest     Just Breathe
and most efficient way to access

deep, profound meditation states        Better breathing brings better health, better mental clarity and the first step to
that awaken the power and               wellness, While other habits are important to address as well, it all begins with our
potential 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
SPIRALFLAME.net
        Healing Arts

				
DOCUMENT INFO
Description: 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.