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Improving the Breath

By Marlene Burk

 

The breath is an important part of our lives, and is discussed in many if not all complementary medicine and Eastern practices texts. It might seem that breathing is automatic, and to some degree it is, but with physical and mental stressors impinging upon us daily, our breath, therefore our body and mind’s functions, can be compromised.

 

What Affects Breath

The factors that affect our breath are many. The “fight or flight” condition that increases endorphins in the body to address actual or perceived threats, leads to a quick, shallow breath. This is helpful if we are trying to outrun a lion or scary dog, or when we have to give a speech, but a perpetual state of stress can lead to:

 

 

Western society’s obsession with being slender affects our breath as well. The tight jeans that restrict the belly force a shallow breath. External physical constriction plus attempts to keep the abs “toned” by keeping them continually contracted, leads to a state of semi-asphyxiation (an oxygen-starved body and mind).

 

In addition to affecting the breath, abdomens in a constant state of contraction means the muscles are actually weakening. Muscles must fully relax between contractions for optimal muscle functioning. Tight abs also increase tension and stiffness in the lower back, making existing back pain worse.

 

The Benefits

The benefits to full breathing are many. A relaxed, full breath increases blood flow (improving your thought processes), slows the heart and reduces blood pressure (reducing the effects of stress and enhancing your ability to cope), and it massages your organs (keeping them functioning at their best, helping achieve and maintain health).

 

Text Box: Benefits of Better Breathing • Improves thought processes by increasing blood flow • Reduces the affects of stress and enhances your ability to cope by slowing the heart and lowering blood pressure • Optimizes functions of internal organs by massaging them with each inhale and exhale • Wards off disease by making people less susceptible to viruses and lowers blood pressure and cholesterol levels • Prevents a second heart attack - Heart attack patients are less likely to have a second heart attack if breathing is improved • Reduces number of menopausal hot flashes – studies show that a significant reduction of menopausal hot flashes results from progressive muscle relaxation and slow, deep breathing

Studies show some compelling reasons to breathe deeply. It helps keep you healthy and virus-free, can prevent a second heart attack, can reduce the number of menopausal hot flashes, and resolves back problems by reducing nerve impingement, bone degeneration, and arthritic conditions. Alone or with biofeedback or yoga, it can alleviate migraines, chronic pain conditions, hypertension, epilepsy, asthma, panic attacks, hyperventilation syndrome, and coronary heart disease (Farhi, page 6).

The Technique

There are many techniques to apply to the breath, including some that wake you up, some that put you to sleep, ones that engage both sides of the brain, etc. In this article, I will describe the full breath, using your belly and back. The full breathing technique helps you relax, physically and mentally, freeing your body and mind to work at a higher level of efficiency and capability. And it is incredibly and deceptively easy to do.

 

The full breathing technique has few rules, and can be done anywhere, with no fancy or expensive tools. The rules:

 

  1. The IN breath is the same length as the OUT breath.
  2. The breath is slow. Work up to a count of 10 for each inhale and each exhale.
  3. There is no pause between breathing steps.
  4. The breath is relaxed, but also needs to reach down into the belly, and eventually into the back as well.
  5. The exhale is complete.

 

Engaging the Belly

The problem most people have with this technique, other than remembering to do it, is the belly breathing. To most easily facilitate belly breathing, lie on the floor or your bed and place your hand (or a book) on your belly. In a relaxed way, breathe so that your belly rises on the inhale, and falls on the exhale.

 

Once the belly is engaged reliably when breathing, consider including your back as well. You can stand to practice this. Place both hands on your back, just below the ribs. Work to feel this area expand and contract as you breath.

 

The full breath technique has so many benefits and is so easy that it would enhance everyone’s life. Practice as often as you can. And as you do, think of the following affirmation.

 

“As you inhale, bring a sense of gentle confidence into your heart. As you exhale, release your tension, fear, and worries about the future.” – Bruce Frantzis

 

Bibliography:

Alexander, Doug; Coaching Your Clients; Massage Therapy Journal, AMTA pub., Summer 2005.

Farhi, Donna; The Breathing Book: Good Health and Vitality Through Essential Breath Work; Owl Books, 1996.

Frantzis, Bruce; Breath and Chi; The Empty Vessel: A Journal of Daoist Philosophy and Practice, Summer 2006. (Originally from the book, Opening the Energy Gates of your Body; Blue Snake Books, 2006 edition.)

Lewis, Dennis. The Tao of Natural Breathing: for Health, Well-Being, and Inner Growth; Rodmell Press, 2006 edition.

Rosen, Richard. Inhale, Exhale, Relax; Balanced Living Magazine, a Yoga Living pub., Winter 2004

 

 

About the Author

Marlene Burk is a Shiatsu and Thai Yoga Massage practitioner giving treatments in Philadelphia and nearby suburbs. To comment, email her at m_burk@yahoo.com. For more information, check her web site at www.blissinbalance.com.