a breath of fresh air

INHALE, EXHALE

“Fresh air impoverishes the doctor” - Danish Proverb

Air: We live in it, we inhale it, we exhale it and most of the time we don’t even notice it.

The diaphragm is attached to the lungs and pulls them downward when we inhale allowing them to fill with oxygen. Conversely, when we exhale, the diaphragm pulls the lungs upward to help expel oxygen. Shallow breathing reduces the diaphragm’s range of motion and prevents the lower portion of the lungs from filling. When this happens, the heart compensates by beating faster and harder to expel oxygen to the rest of the body. This results in shortness of breath and anxiety. This is why it is important to breathe deeply and slowly. When the lungs expand slowly, the vagus nerve picks up on the expansion and signals the release of acetylcholine which tells the heart to slow down. When this happens, we feel calmer, both mentally and physically.

‘Box breathing’ is one technique used for slower, deeper breathing. It was used by Navy Seals to stay calm and focused in tense situations. Here is how to do it: (1) Inhale for a count of four (2) Hold for a count of four (3) Exhale for a count of four (4) Wait for a count of four (5) Repeat until feeling calm and centred again. In addition, try closing both eyes and visualizing the formation of a square or use a finger to trace a square over the abdomen. Each count to four should be paired with formation of one edge of the box. Pairing the breathing with visualization will take the mind off a stressful situation and help draw attention inward. Slowing the breath also slows the heart rate which translates to a calmer state of mind and lessened anxiety.

“Alternate nostril breathing” can be used to lower heart rate, blood pressure and sympathetic stress. It’s an effective technique to use before a meeting or stressful event. Instructions: (1) Place your thumb over one nostril and ring finger over the other nostril. The forefinger and middle finger resting between the eyebrows, (2) Close the nostril with the thumb and inhale through the other nostril very slowly. (3) At the top of the breath hold both nostrils closed and pause briefly. (4) Lift the thumb and exhale through the other nostril. (5) At the bottom of the exhale hold both nostrils closed and pause briefly. (5) Resume with an inhale, this time breathing through the ring finger nostril. (6) Repeat for a total of five to ten breaths.

A “nose decongestant” technique can be used for chronic congestion. (1) Sit up straight, exhale, then pinch the nostrils shut. (2) Distract your mind from breath-holding by moving your head around or going for a quick walk. (3) Once you feel a potent desire to breathe, take a very slow and controlled inhale through the nose. If the nose is too congested then inhale through the mouth with pursed lips. (4) Repeat this six times.

“4-7-8 breathing” can be used to promote a deep state of relaxation and help fall asleep. (1) Inhale, then exhale through your mouth with a whoosh sound. (2) Close the mouth and inhale through your nose to a mental count of four. (3) Hold for a count of seven. (4) Exhale completely through your mouth, with a whoosh, to a count of eight. (5) Repeat this cycle for at least four breaths.

Mindful breathing is not limited to a select few. It is a skill that is inborn yet often lies dormant. You can take control and activate the body’s self-healing mechanism to promote healing, dissolve tension, eliminate stirring thoughts at night.

https://www.health.harvard.edu/staying-healthy/take-a-deep-breath

https://www.drdavidwilliams.com/proper-breathing-improves-health

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BOOK RECOMMENDATION: Breath by James Nestor.

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self REFLECTION

Get a piece of paper and pen ready!

A time I could benefit from breath work is when I am _____.
E.g., in a stressful meeting, about to go to work or give a presentation, most congested, laying in bed, congested.
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The technique I would like to practice is _____.
E.g., Box breathing, 4-7-8 breathing.
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