Roy SkillenBetter Breathing
April 21st 2008 09:12
Everyone no matter who you are, where you are or what you are doing I want you to stop and take a moment. So put down your pens turn off the radio, the T.V or baby monitor and unplug the phone, just get rid of any possible distractions. If it’s your best friend tell them nicely that you are about to take some me time, if it’s your boss, ignore them just for the moment. Now sit up straight and as still as possible and take a long deep breath in through the nose then exhale slowly but fully from the mouth now repeat this process until you can feel your lungs expanding to their capacity, your heart rate fall your shoulders loosen and your head become more clear and alert. It feels great doesn’t it? That is because this type of deep concentrated breathing is the ultimate instant relaxation tool, it is a tool that everyone has at their disposal any time of day and in any situation but the majority of us just don’t realise the health benefits that just five minutes deep breathing can bring.
Eastern culture has long understood the benefit of breathing to cultivate a positive relationship between body and mind. Anyone who meditates, takes yoga classes or specialises in any form of martial art will tell you that controlled breathing is the core of their training, as it helps clear the mind and prepare the body.
But the truth of the matter is that you don’t have to be Bruce Lee or even take yoga classes to feel the real benefits of breathing properly.
Making a deep breathing programme an integral part of your daily routine is essential to making you body run smoothly, as breathing serves as a pump for the lymphatic system. While most of us have heard of this particular intricate bodily function almost all of us are unaware of exactly what the lymph system does. And unless someone we know has cancer the lymph nodes don’t even get a second thought, so it maybe come as a bit of a surprise for you to learn that we have twice as much lymphatic fluid in our bodies as blood.
Dr Roy Richards says “ The lymphatic system is one our bodies most important functions, we can go with out water for a few days food for a week but you would die if your lymphatic system was shut down for just 24 hours”.
So what is the lymphatic system?
The lymphatics are often likened to the bodies sewage system. As blood is pumped from the heart it transports nutrients and oxygen to all of the bodies cells. Once the cells have absorbed what they need, they excrete debris consisting of toxins, which then get flushed and deactivated by our lymphatic fluid. The fluid then drains into the circulatory system at the base of your neck (The thoracic duct), and becomes blood and plasma that pass through the kidneys and liver. But unlike the circulatory system, the lymphatic system does not have a built-in pump. It relies on the act of breathing and bodily movement to move all the waste fluid around. The consequence of a sluggish lymphatic system can result in many health problems as you body is failing to detoxify. These problems can include weight gain, muscle loss, high blood pressure, fatigue and inflammation all of which can be helped by training our bodies to breathe properly.
How do we breathe properly?
If you’re sitting their saying that breathing is an automatic bodily function and that there is no right way, I am here to tell you that you are totally wrong. As children our breathing is naturally deep, expanding the chest taking in the most oxygen possible to our bodies. Its as we get older that the stresses and strains of life takes its toll, we pick up bad habits and our breathing tends to become fast and shallow increasing the heart rate (As it struggles to pump what little oxygen is being taken in to the rest of the body), that’s when adrenaline kicks in to help us along with our 24 hour a day life styles. As our stress levels are lowered we tend to let out a deep sigh, this is the brains signal that all is well. If we can consciously continue deep breathing the heart rate decreases, the lungs expand and our muscles relax and normality is restored.
The good news is it’s never to late to change these bad habits, self help guru Tony Robbins in his book “Unlimited Power” introduced a simple breathing exercise, which he says, will produce immediate and significant benefits.
You should breathe in this ratio:
Inhale for one count (through the nose)
Hold for four counts
Exhale for two counts (out of the mouth)
For example if you inhale for four seconds, you hold for 16 seconds and exhale for eight. Exhaling for this length of time may seem slightly contradictory but your lungs will be unable to take in their maximum amount of oxygen unless they are completely emptied first. Its simple just five minutes a day will drastically improve bodies own built in sewage system which in turn will improve your health in many areas, from helping with weight loss (The extra oxygen will help burn up excess fat) to reducing anxiety and stress levels. So if you didn’t listen to me at the start of this article in taking just five minutes to clear your mind by breathing properly, here is another chance, now back to the top and begin.
What kind of breather are you?
Breathing tends to fall in to these categories chest or belly and nose or more. To find out which one you are, try this simple test. Place one hand on your chest and one on your stomach. Take a normal breath while looking down. If the hand on your stomach rises first you are more of a belly breather. If it was the one on your chest you’re a chesty breather. To find out if you’re a nose or mouth person (If you don’t already know) simply ask your partner, a friend or gym buddy chances are they have noticed. Which ever way comes most naturally to you, you can learn to breath more fully with simple breathing exercises. If you think you cant find the time to keep you deep breathing routine going, try sticking notes around your house, the office even in the car saying breath (It’s a great way to counter act early morning road rage).
Eastern culture has long understood the benefit of breathing to cultivate a positive relationship between body and mind. Anyone who meditates, takes yoga classes or specialises in any form of martial art will tell you that controlled breathing is the core of their training, as it helps clear the mind and prepare the body.
But the truth of the matter is that you don’t have to be Bruce Lee or even take yoga classes to feel the real benefits of breathing properly.
Making a deep breathing programme an integral part of your daily routine is essential to making you body run smoothly, as breathing serves as a pump for the lymphatic system. While most of us have heard of this particular intricate bodily function almost all of us are unaware of exactly what the lymph system does. And unless someone we know has cancer the lymph nodes don’t even get a second thought, so it maybe come as a bit of a surprise for you to learn that we have twice as much lymphatic fluid in our bodies as blood.
So what is the lymphatic system?
The lymphatics are often likened to the bodies sewage system. As blood is pumped from the heart it transports nutrients and oxygen to all of the bodies cells. Once the cells have absorbed what they need, they excrete debris consisting of toxins, which then get flushed and deactivated by our lymphatic fluid. The fluid then drains into the circulatory system at the base of your neck (The thoracic duct), and becomes blood and plasma that pass through the kidneys and liver. But unlike the circulatory system, the lymphatic system does not have a built-in pump. It relies on the act of breathing and bodily movement to move all the waste fluid around. The consequence of a sluggish lymphatic system can result in many health problems as you body is failing to detoxify. These problems can include weight gain, muscle loss, high blood pressure, fatigue and inflammation all of which can be helped by training our bodies to breathe properly.
How do we breathe properly?
If you’re sitting their saying that breathing is an automatic bodily function and that there is no right way, I am here to tell you that you are totally wrong. As children our breathing is naturally deep, expanding the chest taking in the most oxygen possible to our bodies. Its as we get older that the stresses and strains of life takes its toll, we pick up bad habits and our breathing tends to become fast and shallow increasing the heart rate (As it struggles to pump what little oxygen is being taken in to the rest of the body), that’s when adrenaline kicks in to help us along with our 24 hour a day life styles. As our stress levels are lowered we tend to let out a deep sigh, this is the brains signal that all is well. If we can consciously continue deep breathing the heart rate decreases, the lungs expand and our muscles relax and normality is restored.
The good news is it’s never to late to change these bad habits, self help guru Tony Robbins in his book “Unlimited Power” introduced a simple breathing exercise, which he says, will produce immediate and significant benefits.
You should breathe in this ratio:
Inhale for one count (through the nose)
Hold for four counts
Exhale for two counts (out of the mouth)
For example if you inhale for four seconds, you hold for 16 seconds and exhale for eight. Exhaling for this length of time may seem slightly contradictory but your lungs will be unable to take in their maximum amount of oxygen unless they are completely emptied first. Its simple just five minutes a day will drastically improve bodies own built in sewage system which in turn will improve your health in many areas, from helping with weight loss (The extra oxygen will help burn up excess fat) to reducing anxiety and stress levels. So if you didn’t listen to me at the start of this article in taking just five minutes to clear your mind by breathing properly, here is another chance, now back to the top and begin.
What kind of breather are you?
Breathing tends to fall in to these categories chest or belly and nose or more. To find out which one you are, try this simple test. Place one hand on your chest and one on your stomach. Take a normal breath while looking down. If the hand on your stomach rises first you are more of a belly breather. If it was the one on your chest you’re a chesty breather. To find out if you’re a nose or mouth person (If you don’t already know) simply ask your partner, a friend or gym buddy chances are they have noticed. Which ever way comes most naturally to you, you can learn to breath more fully with simple breathing exercises. If you think you cant find the time to keep you deep breathing routine going, try sticking notes around your house, the office even in the car saying breath (It’s a great way to counter act early morning road rage).
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