Breath - the Elixir of Life
Forty percent of the US population suffers from chronic nasal obstruction and 25 percent of those are mouth breathers with females and children in the majority. Physiologically our brains are increasing in size and our skulls are shrinking.
Thousands of years ago when the skulls were larger with larger mouths, wider airways there was no snoring, no sleep apnea sinusitis, or respiratory problems. Today the skulls are smaller, the roof of the mouth rises not out, and we have a high arch palate along with nasal cavity impaired growth that decreases air flow and obstructs and inhibits airflow causing less efficient air filtering.
We need to change the rate and pattern of breathing. By changing our breathing patterns (rate, depth, and pattern of breathing), we can change the messages sent from the body’s respiratory system to the brain and the brain will understand and respond.
For example, if we have rapid breathing due to stress and anxiety, we can do a few minutes of Coherent Breathing and can calm our worried mind and foster more rational decision making. People with anxiety disorders depression, post traumatic stress, attention deficit disorder, cardiovascular disease, and irritable bowel syndrome have reduced HRV and dysfunctions in their stress responses.
Beginning Steps for Coherent Breathing
Sit or lie down in a comfortable, supported position, close your eyes and mouth. Breathe through your nose and focus your attention on feeling the breath move in and out through your nose and airway to your lungs. When thoughts enter your mind, just let them through and refocus your attention on breathing. Breathe slowly, gently, and comfortably.
Breathe through your nose with your eyes closed.
Taking your time, count slowly and silently in your mind. As you breathe in…begin the count two…as you breathe out…two…repeat this for two breaths.
Taking your time count slowly. As you breathe in count…two…three… and as you breathe out…two…three… and repeat this for three breaths.
Taking your time, count slowly. As you breathe in…two…three…four… and as you breathe out…two…three…four… and repeat this for four breaths.
Taking your time, count a little more slowly. As you breathe in…two…three…four… and as you breathe out…two…three…four… and repeat this for four breaths.
As you move air in and out slowly, you will be releasing tension in your belly, chest, throat, and neck. Continue the Coherent Breathing practice for five minutes and then continue adding time. If you struggle, relax, and begin again.