Breathing Mechanics:
There are over 30 muscles involved in respiration. The most important is the diaphragm. It should start the inhale with a contraction and expansion in the lower ribs, and relax on the exhale with compression from your abdominals muscles and compression of the ribs.
Place a belt around the bottom of your rib cage.
Cross your arms in front of you so that the forearms are making an”X”LEFT HAND GRABS THE RIGHT SIDE OF THE BELT AND THE RIGHT HAND GRABS THE LEFT.
Inhale filling the lungs as much as you can notice the hands moving toward each other as the lungs fill. Exhale, feel the hands moving away from each other.
Practice filling the lungs and exhale letting the air go.
BREATHING CHEMISTRY
While we know how important and vital oxygen is for life, it is often overlooked that carbon dioxide is equally important. While it is expelled after oxygen has been used, CO2 is actually vitally important in allowing the oxygen to make its way into our cells to be used.
Oxygen is carried in the bloodstream by red blood cells. CO2 that is leaving the cells is what breaks the oxygen’s bond with the red blood cell so that it can make its way into the cell to be used for fuel. If we are full of oxygen, but no CO2, we can’t use the oxygen that we are bringing in. Therefore, it is vital that we have roughly equal amounts of oxygen and CO2.
Some common signs of too much oxygen, not enough CO2 are: • Headache
• Poor digestion and/or high acidity- sensitive to acidic foods • Dizziness
• Blurry vision
• Tension around the mouth
• Cold hands and/or feet • Anxiety
The timing of exhalation versus inhalation is vitally important. Many breathing practices focus on the inhale, but if there is not sufficient exhalation, there is no space for new air to come in, leading to more shallow breaths, an upper chest breathing pattern, and old air sitting in the lungs and rarely being recycled. Exhaling until the air is gone is another key to healthy, effective breathing.
Breathe through the nose, and breathe it all out!
BREATHING CHEMISTRY TRAINING: “EXTEND THE EXHALE” BREATHING:
Hands on lower ribs (front and back; book on stomach if lying down) for awareness.
Take a normal inhale through your nose, pushing your hands apart.
Exhale comfortably until all of the air is out (not forced, just until the air stops moving).
Relax the tension and feel the diaphragm initiate your next inhale and push your hands apart.
Practice for 3:00, 3 times a day, longer if needed when you have a headache, and before going to bed.
This breath with a longer exhale compared to the inhale will help to relieve a headache, decrease pain and calm anxiety.