How One Simple Breathing Technique Can Induce Better Health

Can this Simple Breathing Technique Induce Better Health

By Lorraine Ereira

Guest Writer for Wake Up World

We all do it, all day, every day. Even while we sleep. In fact we never ever stop doing it. If we did we would die. But do we ever think about it? Do we realise just how much of an impact it has on our bodies, our minds and our overall health?

It is the simple act of respiration. That’s right – breathing! Believe it or not, there are different ways to breathe, which have different effects on the body and our health. But let’s just take a look at two. Nose breathing which induces relaxation, calm, and improves health, and the other mouth breathing, which most of us do by default, because of the lives we lead, which contributes to many health concerns like elevated blood pressure and an increase in resting heart rate.

I would like to share with you an extract from my latest book Sports Pattern Releaseâ„¢. In this extract I explain how breathing effects the human body. I will then offer you a simple breathing technique to support better health.

“Breathing is something that is all too often overlooked but is of the utmost importance in correct biomechanical function. The human body will sacrifice everything to maintain respiratory function and this includes posture. Nasal breathing is the way we are pre-programmed to breathe and mouth breathing is triggered by stress. Interestingly, when posture is poor, it is easier to breathe through the mouth and harder to breathe nasally. The reverse is also true, illustrating the close relationship between breathing and posture. Additionally, mouth breathers often breathe much less deeply, only using the upper chest, whereas nose breathers tend to use the diaphragm making full use of the lungs, oxygenating the blood and brain. If the diaphragm becomes inhibited through poor posture, stress or bad habits, the accessory inhibitory muscles will overwork, becoming overactive, leading to trigger points and chronic tension.

“There are many different yoga breathing exercises. Pranayama breathing, which is the practice of voluntary breath control, when practised slowly has been shown to have positive effects on immune function, hypertension, asthma, autonomic nervous system imbalances and psychological or stress-related disorders. It has been hypothesised that voluntary slow deep breathing functionally resets the autonomic nervous system. Investigations have demonstrated that slow pranayama breathing techniques activate the parasympathetic (inhibitory) nervous system. This type of breathing employed with deep stretching will have a combined effect on stimulating parasympathetic activity while concurrently decreasing sympathetic activity. This will lower the heart rate, blood pressure and induce relaxation”.

So by simply working on our breathing technique we can induce better health both physiologically and mentally.

Try this exercise for a few minutes each day

Either lie down or sit with a lengthened spine, to open the airways fully. Close your eyes and your mouth and place your hands on your belly and inhale slowly and deeply through your nose feeling your belly rise as you do. Now move your hands to the base of your ribs and continue the inhalation into the mid-section of your lungs and feel your ribcage expand laterally. Lastly move your hands to your upper chest breathe into the top of the lung and feel the chest rise. Hold that breath for a moment, before very slowly exhaling from the top, then the middle and lastly form the base of your lungs. Do this for at least five minutes. Try to focus on this and think of nothing else; give it your full attention. Take note of how you feel after this exercise.

The more you practice the deeper your breathing will become and the more benefits you will achieve. And the best thing? It’s totally free!!

Sports Pattern Release

A message from the editor…

Lorraine Ereira - Sports Pattern Release - Book CoverLorraine Ereira is a writer and a Sports Therapist with a keen interest in nutrition and natural healthy living. Her latest book Sports Pattern Release: a Synergistic Approach for Manual Therapists in Sport was released on 8th November 2014 and is now available in e-book and paperback editions on Amazon and Amazon.co.uk.

From optimizing performance in the elite athlete to re-balancing dissymmetry in a sedentary office worker, the Sports Pattern Releaseâ„¢ approach is an innovative blend of hands-on treatment skills that patients everywhere will benefit from. The heart of the SPR technique is learning common movement patterns that are the foundation of most sports and shape our everyday movements, and learning to treat restrictions within these patterns.

Sports Pattern Release is now available on Amazon and Amazon.co.uk. To learn more, please visit CoreFit-UK.co.uk or Facebook.com/OPFsportstherapy.

Previous article by Lorraine:

About the author:

Lorraine Ereira is a writer and a Sports Therapist with a keen interest in nutrition and healthy living. Lorraine cared for her husband who was diagnosed with cancer last year, but with good nutrition and healthy living has made a full recovery. It is now Lorraine’s mission to share the positive aspects of her experience with others who wish to life a healthy and low toxic lifestyle.

Her first novel Journey From the Summit, a true story, was published earlier this year, followed by her recent publication Sports Pattern Releaseâ„¢, a guide for manual therapists working in sport. Lorraine is currently writing her second novel about how she coped with her husband’s illness, and how making well researched and informed choices helped him on the path to his recovery.

Connect with Lorraine at CoreFit-UK.co.uk and Facebook.com/OPFsportstherapy.

 


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  • Vim

    Wow! Thank you so much for this!

  • Gunjika

    Hi!
    I feel awesomely Divine after practicing the breathing exercise! Gratitude _/|_

  • Zawawi

    Thank you, this is very helpful. still an amateur in practising breathing with no intention of manifesting some kind of super powers.

  • John

    Thank you, really helpfull.

  • Very useful ideas! I have been doing these yogic breathing techniques and teaching them for a long time and for sure they work with numerous benefits!

  • disqus_QoowJl4Bau

    Actually in Hatha Yoga Pradipika there’s no mention of breathing in such a way that a ribcage and upper chest is expanded – in fact such breathing is more strenuous on the body as opposed to the diaphragmatic breathing mentioned in the text, where only belly is “filled”. And the goal is to make the breath steady or motionless. We’re not supposed to fill ourselves with air like balloons. In fact people, who inhale gallons of air are more prone to chronic diseases than those, whose breathing volume and rate are reduced. Do some research, there are plenty of studies on how bad breathing affects health. Having tried dirgha pranayama for good couple of months I give it a miss now – it worsens performance of asanas and my nose hasn’t cleared ever since. It seems to work well for relaxation but not for overall health.

  • Darryl Crumpton

    Thank you.