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Breathing

Because breathing is a function that occurs without conscious thought, we may easily take it for granted. Few people think of using breathing as a tool for improving health. However, intelligent control of the breath can improve the functioning of both body and mind. The breath is the link between the body and the mind and therefore gives us conscious access to unconscious processes in the body. It is the key to improving our response to stress.

Breathing is both voluntary and involuntary, and it gives us conscious access to our involuntary nervous system. For example, when you inhale, heart rate increases, and when you exhale, heart rate decreases. This occurs because the pericardial sac is attached to the diaphragm. When inhaling there is a tug on the sinu-atrial node and the heart rate increases. When you exhale and the diaphragm rises, the heart rate will decrease. By consciously lengthening exhalation, you can learn to slow down heart rate. Remember also that the involuntary nervous system is divided into sympathetic and parasympathetic components. We know that under stress, the sympathetic nervous system is aroused, and we breathe faster. The simplest intervention to diminish the adverse affects of chronic stress is to consciously calm the sympathetic nervous system by breathing slower and deeper. The ability to consciously shift the functioning of the nervous system is a powerful tool for treating and preventing many chronic illnesses.

There is no “right way’ to breathe. You can use the breath to stimulate the body or calm the body. In order to learn to use the breath, you must gain awareness of and strengthen the muscles of respiration. The primary muscle of breathing is the diaphragm. Breathing with the diaphragm requires the least effort and is the most calming. When you inhale, the diaphragm contracts expanding the lower ribcage and upper abdomen. When you exhale, the diaphragm relaxes and as it rises, air moves out of the lungs. I tell my patients to watch a baby breathe. They don’t move their chest, the move their belly. Breathing with the diaphragm fills the lower portions of the lung. Intercostals and neck strap muscles are accessory muscles of breathing and are used to fill the upper portions of the lung. They are used to take a deep breath. The muscles of respiration should be able to fill the lungs from top to bottom, side-to-side, and front to back.

Healthy breathing requires strength in the muscles of exhalation. If you don’t empty stale air, there’s no room for fresh air. The most common lung ailments such as asthma and emphysema are diseases where the lungs suffer from over-inflation. The abdominal wall must be able to pull back toward the spine to effectively empty the bottom of the lung. This movement of the abdominal wall also gives stability and support to the low back. Intercostals and shoulder girdle muscles assist in emptying the top portions of the lung. Strong muscles of exhalation enable you to slow down breathing to calm the body.

Pranayama is a highly sophisticated system for using the breath to optimize health. The effects of changing and improving breathing can be applied to multiple health problems including heart disease, hypertension, lung disease, stress disorders, gastrointestinal disease, ADD, depression, and musculoskeletal problems. The affects of breathing may be subtle at first, but the effects are breathing are cumulative and profound. It is said in yoga that you age as fast as you breathe. Learning to breathe slowly and deeply quiets the mind and turns our attention inward to become more conscious of inner processes. Healing from within only occurs when we are quiet and listen to our bodies.

PRINCIPLES OF WELLNESS: Overview | Posture | Breathing | Diet | Supporting Research