Most people become lousy at breathing. Our bodies are naturally designed to
breathe properly, but we tend to override this advantage with bad breathing
habits. Your shoulders should not lift. Your chest should not stiffen. Your
stomach should not push out as you exhale. If you breathe in more than sixteen
times a minute your breathing is too rapid and too shallow.
The rib cage and the diaphragm are the main parts of the body involved in
inhaling and exhaling. You can feel your rib cage, but you are probably unaware
of your diaphragm. The diaphragm is a thick layer of muscle between the lungs
and the intestines. When you breathe in it contracts, pulling downward on the
chest cavity and pressing down on the stomach and intestines. When you exhale it
relaxes.
Do you use your diaphragm correctly when you breathe? Try this exercise to
find out. Lie on your back with your right hand resting on your upper chest, and
your left hand on your abdomen. Relax for a while until your breathing becomes
normal then notice what your hands are doing. When you breathe in your left hand
should rise and your right hand should remain fairly still.
Breathing is also important because it can produce a calming effect when we
feel anxious. Deep breathing is accepted as a way to calm nerves in many
situations. Even professionals use the technique before stepping on stage or
standing up for a speech.
Try the following next time you feel yourself
becoming tense.
Breathe in for a count of one, and then breathe out for a count of one.
Breathe in for a count of two, and then out for a count of two.
Breathe in for a count of three, and then out for a count of three.
Continue until you are breathing in for a count of twelve, and out for a
count of twelve. Keep the counting at a constant rhythm. If you cannot
comfortably reach twelve do not strain yourself to reach this figure. Inhale and
exhale for as long as you find comfortable and do not hold your breath to
complete the count. During this exercise focus on how your body expands and
relaxes as you breathe in and out. More oxygen will reach your brain as you do
the exercise, making your mind sharper and making you feel refreshed and
relaxed.
Most of us could improve our breathing but our tendency to breathe too
rapidly and too shallow becomes exaggerated when a person suffers an asthma
attack. If you suffer from asthma try to resist the urge to gasp for breath
during an attack, and focus on remaining calm and breathing out as fully as you
can. Your inhale will follow naturally. Also concentrate on breathing slowly.
This is much easier to do if you practiced when you were not having an
attack.
Try the following exercises when you are feeling well. If you are healthy
they will improve your breathing technique. If you suffer from asthma they will
help you exhale correctly during an asthma attack.
1. Hum as you exhale slowly, trying to prolong the breath without straining.
Then repeat, but this time make a buzzing sound. Notice when the sound changes
and when you become breathless. Stop breathing for a moment then breathe in
gently. If you need to gasp for breath you are trying too hard.
2. Breathe in, purse your lips then breathe out in a series of little puffs.
Work against the pressure of your lips and cheeks, contracting the abdomen not
the chest as you blow.
3. Blow out an imaginary candle. Again your abdomen not your chest should
contract as you blow. Your attempts to blow out the candle should be fairly
quiet. You should be breathing in naturally at the end of the blow. Repeat as
many times as is comfortable but stop if you begin to feel breathless.
We take over ten thousand breaths a day, drawing in about half a liter of air
with each one. You can improve this essential act with just a few simple
exercises. Try the above and learn to breathe properly.
