a deep breath!
on take a deep breath. What did you do? I bet you took a big breath, by
this I mean I bet your chest rose and you took in more air than normal.
This is just what I did recently at a seminar I attended about breathing.
a deep breath, what I am actually asking you to do is to breathe in the
same volume of air as normal, but this time push it down to the bottom
of your abdomen.
breathing is the key. Let your abdomen move out when you inhale, your
chest shouldn't lift.
studies from the 1980's onwards have shown that the following and whole
lot more symptoms can all be caused, or made worse by poor breathing:
Headaches, Migraines, Dizziness, Fainting, Anxiety, Poor Concentration,
Poor Memory, Stress, Shortness of Breath, Irritable Cough, Rapid Heart
Beat, Atypical Chest Pain, Poor Circulation, Head Pain, Shoulder Pain,
Neck Pain, Back Pain, Sleep Disturbances, Snoring or, Exhaustion.
So why is poor breathing
are three reasons for poor breathing.
first, and least common, is heart or lung disease. It makes sense to get
these checked out with your doctor if you have any concerns.
second and more common is a structural problem. Problems with the bones,
muscles or nerves responsible for helping us breathe. That's when a structural
check-up will help.
third reason, and by far the most common, is that people don't breathe
knows how to breathe?
yes they do but not many people know how to breathe well.
is the most important thing you can do in your life. You can live for
about 4 weeks without food, about 4 days without water, but only 4 minutes
the first thing and last thing you ever do in your life. You do it lots
during your life as well. You'd think we would get it right. The average
person takes 30,000 breaths each day. Let's say they live for 75 years,
this totals 821,250,000 breaths during the average life span. Imagine
what the cumulative effect would be if each one was only a little off.
back to the opening exercise, there are three main problems with breathing.
people tend to breathe too quickly; secondly they take in too large a
volume of air; and thirdly they gasp. In all cases this decreases the
amount of carbon dioxide in the breath, and I know that this is a bit
counter-intuitive but if you don't have enough carbon dioxide in the breath
then the body isn't stimulated to absorb enough oxygen, which results
in less oxygen in the blood and therefore less oxygen available for the
So, abdominal breathing
can be the answer.
three things you need for good abdominal breathing.
Rate: The optimal rate for breathing at rest is between 8 and 14 breaths
a minute. When practising aim for 6 breaths a minute, most people breathe
too rapidly so this will help to slow you down.
Rhythm: The optimal rhythm for breathing is inhale to a count of 4, exhale
to a count of 6 and hold the breath out for a count of 2. You shouldn't
need to gasp for your next breath, it should be easy. Adjust your rate
Volume: The volume shouldn't be significantly larger than your normal
breath at rest. Your breathing should be silent. If you can hear it you
are taking in too much air, either that or your nostrils are blocked.
Try blowing your nose first. By the way breathing should be in and out
through the nose, not the mouth.
poor breathing is not the only possible cause for the above list of symptoms;
however, you might just find changing your breathing can make a big difference
to your symptoms. It's free and easy to do. What have you got to lose
by giving it a try?