From the instant of our first miraculous breath, we take the complex act of respiration for granted. Yet, the simple acts of inhalation and exhalation can be controlled to make our lives more life-filled.
"If I don't laugh, I might start to cry," confided a professional when asked why she laughed incessantly. But her answer makes sense, because both expressions of emotion involve deep-breathing patterns that promote relaxation, dissolve fear, and thus bring relief.
"Breathing is a window on your feelings and physiology," says Dr. Jim Loehr, directory of sports psychology for the Nick Bollettieri Tennis Academy in Bradenton, Florida. "Laughter is a breathing pattern that focuses on exhalation; it cleanses the spirit and chases fear away. Crying forces deep breathing. These are nature's ways of regulating your emotional equilibrium."
People respond to fear and anger by holding their breath, or inhaling short, violent gulps of air. This releases stress hormones, speeds up heart rate and interferes with muscle control and balance. The body prepares for "fight or flight." Through deep breathing, one can quickly reverse fear or anger and find strength and courage in the face of adversity, Loehr believes.
Enhances Concentration
Controlling your breath is a tool, always readily available, to aid you in facing life's challenges. For example, deep breathing can help you calm your stage fright to make a stunning public speech. Also, if your eyelids are droopy yet you want to stay alert, try pumping your lungs up with air, pursing your lips, and quickly blowing air out through your mouth for a minute or two. It is very stimulating, according to Loehr. Similarly, office workers who slump their shoulders block off one-third to one-half of their lung capacity, which causes short, shallow breathing. Because of this breathing pattern, their metabolic rate slows any they can't maintain their focus. Whatever your occupation, deep breathing can enhance your ability to concentrate.
"Correct breathing affects your digestive system, your brain, your mood, and your heart," says Dr. Jeffrey Migdow, who maintains a private practice and directs the Kripolu Center for Yoga and Health in Lenox, Massachusetts. He explains that abnormal breathing, as in cases of excess anxiety, stresses the nervous system. As for the digestive system, deep inhalation causes the diaphragm (a muscle that divides the chest and the abdomen) to gently massage some organs in the abdomen, enhancing digestion. Furthermore, deep breathing aids the flow of the cerebral spinal fluid that bathes the brain and stimulates the brain cells; it can even abort headaches and reveres memory loss.
Migdow recommends the following exercise:
·Inhale to the count of four, then exhale to the count of eight.
·Continue until you feel relaxed.
·Drop your shoulders.
·Drop your
...
Read Full Article
|
