by Lovena Suson | Aug 3, 2021 | Health & Fitness, Women's Health
Paced breathing beats normal breathing when it comes to managing many common health conditions or just feeling more energetic. Something as simple as lengthening each inhalation and exhalation can help you feel fitter and more at ease.
♦Benefits of Paced Breathing
1. Reduce hot flashes.
Changing the way you breathe affects your body’s autonomic nervous system. Your autonomic nervous system helps maintain your body temperature, so changing over to paced breathing minimizes hot flashes.
2. Tame anxiety.
Anyone who is prone to panic attacks knows what it’s like to be short of breath. If you’re being treated for anxiety and depression, ask your doctor about using paced breathing as a supplement to conventional care. It’s also great for ordinary daily challenges like traffic jams and lost luggage.
3. Boost your mood.
Most people feel a little lazy or blue from time to time. Delivering more oxygen to your brain will make you more alert and cheerful.
4. Manage stress.
Modern life is full of pressures and demands. Getting stress under control with paced breathing helps to prevent chronic inflammation as well as emotional distress.
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5. Cope with pain.
Childbirth is one of the most obvious occasions when patients use breathing techniques. You can apply it to any kind of pain. Experts debate exactly how it works, but it seems to provide a distraction and helps you to loosen up.
6. Sleep better.
Get relief from tossing and turning until dawn. Fall asleep faster and wake up less frequently during the night.
7. Promote healing.
Studies show that skillful breathing can help recovery times. If you have major surgery scheduled or you injure your knee jogging, you may be able to get back in shape faster than you think.
8. Strengthen your immune system.
The quality of your breath plays a big role in keeping you fit and strong. You’ll find you catch fewer colds and you’ll increase your resistance to more serious conditions.
♦Training Yourself in Paced Breathing
Understand your hormones.
Stress triggers higher levels of adrenaline, which is associated with short and shallow breathing. When you relax, your brain produces more choline, so your breathing becomes deeper and more leisurely.
♥ Breathe in through your nostrils. Count to at least 2-3 seconds.
♥ Slowly draw air up from your diaphragm.
♥ Experiment with going deeper each time.
Exhale fully. Pay equal attention to exhaling.
♥ Let all the air out gently and slowly and count mentally 5 seconds. (One thousand one, One thousand two, one thousand three, etc.)
♥ Match the length of each exhalation to the length of each inhalation.
Pick a focal point.
If you have trouble concentrating on your breath, use an aid that works for you. Count your breaths or silently repeat an inspiring word or phrase to yourself. If you prefer visual images, look at a candle or a pretty flower.
Continue your education.
There are many variations on breathing mindfully. Once you’ve mastered paced breathing, you may want to go on to learn other styles. Sign up for a yoga or meditation class or browse through your local library for books and CDs.
Paced breathing is a safe and natural method that anyone can learn. It helps eliminate anxiety and hot flashes. It’s free and simple and you can take it everywhere you go. Start living better with every breath you take.
by Lovena Suson | Mar 23, 2021 | Health & Fitness, Stress Management
Discover The Power of Deep Breathing
With the current health environment, we have all heard about the effects of COVID 19 on the respiratory system. The need for ventilators and a continuous supply of oxygen just to survive was common. For survivors who lived through the corona-virus onslaught, their fight was fierce. Unable to breathe on their own and the anxiety of other complications are known facts.
It makes one realize that something that we enjoy for free every day can mean the fine line between life and death once your body succumbs to the coronavirus.
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Deep breathing techniques are often cited as an important tool that can help you immediately alleviate stress, anxiety, frustration, and anger. This is also especially useful to the COVID 19 survivors.
Many people have difficulty practicing deep breathing exercises because they either don’t believe that it can help or they try once and are not motivated to try again. No judgment, as I myself am guilty of forgetting this very simple activity that can make a difference in how your day goes. So I have programmed my watch to remind me to take deep breaths every hour.
The same is true for breathing exercises, however, as is true for many other things: practice makes perfect. It is a surprising fact that many of us do not really know the proper and ideal breathing pattern! Singers however are trained to breathe using the diaphragm efficiently for volume.
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The more you get into a routine of practicing breathing exercises, the better you will become at doing so. This will give you the ability to reduce stress, anger, and frustration with more ease than before.
Why do breathing exercises work to relax our bodies and minds?
The body has two systems within the nervous system: the parasympathetic and the sympathetic nervous system.
Both of these systems contribute to the reasons why deep breathing exercises can calm us down.
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Discover how the nature of our physiological systems contributes to the positive effects.
The Fight or Flight Response
Our biological systems have a natural ability to react during times of stress, especially in those situations where we face a significant threat. As a matter of survival, humans have this innate ability. In prehistoric times, humans came face-to-face with all sorts of wild animals, such as bears or tigers.
In response to such a threat, our body activates the Fight, Flight, or Freeze Response, or FFF reaction.
The sympathetic nervous system is responsible for the physical sensations we get when we feel stress, anxiety, or severe anger and frustration. These can include sweaty palms, increased heart rate, and faster breathing. The activation of the FFF response is preparing our bodies to either run, fight the threat, or freeze.
The problem with the activation of the Fight or Flight Response is that it can be activated whenever we perceive that we’re up against a threat – whether we really are facing a threat or not.
Even though we experience negative situations in our lives, this does not necessarily make them a threat to our physical well-being.
Situations involving personal relationships, work responsibilities, work promotions, verbal arguments with others, and bad news about your health or the health of loved ones are just a few scenarios that can trigger the flight or fight response.
Despite the fact that all of these situations may be emotionally hurtful or painful, our body’s nervous system may interpret them as physically threatening. As such, our bodies activate the natural FFF response to get us ready to fight or run away.
Triggering the Opposite Reaction
In order to tell our biological systems that the situations we’re facing don’t require a fight or flight response, we must trigger the parasympathetic nervous system. The parasympathetic nervous system produces the opposite response to the FFF, causing a relaxation response instead.
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One other important aspect of the Fight or Flight Response is the way that it diverts your blood flow. To prepare you to fight or to get ready to run from a perceived threat, blood is diverted away from the brain to the extremities in the body, such as the arms, legs, hands, and feet.
Deep Breathing Reverses This Process
Breathing exercises send the blood supplies back from the extremities (since we’re not concerned with running or fighting) to the areas of the brain that allow us to think, reason, and problem solve.
TIP: When you notice that your blood pressure is high, take slow deep breaths for at least 10 repetitions. Then take your blood pressure again. You will notice a drop in the reading just with deep breathing. Although this may not be the ultimate solution for controlling high blood pressure it can at least help you deal with it for the moment.
This is why breathing exercises work to calm us when we experience acute stress, anger, or frustration. Blood is returning to the brain and it becomes easier for us to think.
How to Practice Deep Breathing
There are several ways in which you can practice deep breathing to relax both your body and mind.
The simplest way to practice in times of stress or anger is to:
1. Close your eyes. This eliminates distractions in your surrounding.
2. Tense your whole body for four seconds while inhaling deeply: In through your nose.
3. Exhale slowly. This is out through your mouth, slightly pursed lips to regulate the volume of airflow.
4. Repeating this three or four times can take you back to a state of relaxation and calm.
When you are calm, your brain is clearer which helps with being able to think better and make more rational decisions and actions.
As you can see, the body’s natural ability to fight or flee from a perceived threat has been useful throughout the ages and is still useful today.
However, reversing the process through breathing exercises place you in a better position to think more clearly and reason about the stress or issue that you’re facing.
Set your Fitbit or Apple watch to remind you to take deep breaths throughout the day!
Until next time folks!