Deep breathing is a simple step on the path to a healthy life
Breathing deeply is a simple, effective addition to a healthy lifestyle. Chronic stress leads to quick, shallow breathing which then becomes a habit. Bringing conscious attention to our breath, lengthening and deepening the drawing in of oxygen, nourishes every cell of our body and promotes relaxation. Prolonged exhalation helps get rid of stale air and toxins in our lungs.
In her book, "Jump Start Your Metabolism: How to Lose Weight by Changing the Way you Breathe" (Fireside 1998) author Pam Grout says shallow breathing impoverishes the cells of the body and slows metabolism. "Without enough oxygen, your metabolism automatically slows down," says Grout. One way exercise increases metabolism is by increasing the oxygen to the cells.
Benefits of deep breathing:
- Recent studies show fast breathing rate is linked to high blood pressure
- Studies have shown deep breathing benefits asthma sufferers.
- Deep breathing reduces stress-if you are stressed, you breath in short, shallow bursts-To relax you do the opposite - breathing deeply
- Deep breathing releases endorphins-the bodies own painkillers, into the system. This can help relieve headaches, sleeplessness, backaches and other stress related aches and pains.
- Deep breathing helps to clear and focus the mind
- Deep breathing strengthens weak abdominal and intestinal muscles
Try these deep breathing exercises:
To ease tension and give your health and energy a boost, begin by sitting or lying comfortably. Breathe in slowly and deeply through your nose, counting to six. Hold breath while slowly counting to six. Exhale slowly through your mouth, slowly counting to eight.
Concentrate on counting and your breath. Feel you lungs fill up with precious oxygen. Feel your heart rate slow. By exhaling more breathe than you inhale, you cleanse all the stale air held in your lungs. Feel the relaxation deep breathing brings.
Repeat this exercise several times.
Tension tamer-belly breathing exercise:
Breathe in deeply through your nose but instead of expanding your chest, expand your belly. Feel the immediate relaxation.
Focus on the pause in your breath
When you breath in and out there are two slight pauses in the process. Breath in, there is a slight pause, breath out, there is another slight pause. Bring your attention to these pauses. Just by focusing on these pauses,the breath becomes deeper and slower.
Deep breathing is simple and easy to do
Breathing is simple, wherever you are, whatever you are doing- you are breathing! Just by focusing our attention on breathing, it tends to become slower and deeper. Try to aim for 10 breaths per minute which is thought to help lower blood pressure.
Make deep breathing a healthy habit whenever you think of it - sitting at the computer, standing in line at the grocery store, sitting in traffic. If you concentrate on deep breathing you begin to love the feel of instant relaxation it brings and you won't get stressed out in otherwise tense situations.
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