By Chloe Hill
Slow Down and Take a Deep Breath
Modern life is busy and fast paced. There are many things to do, places to go and people to see. In the mayhem sometimes health and wellness are sacrificed. Mindful breathing has numerous health benefits and is an easy habit to incorporate into daily routines.
Many people fall into a pattern of shallow breathing in their daily lives either due to stress or because they were never educated on proper breathing techniques. Shallow breathing is usually faster, muscles are tense and there is an emphasis on using the chest muscles which were not meant to be used for long periods and tire easily. Shallow breathing does not allow an optimal amount of air to enter the lungs.
In contrast, deep, controlled breathing that engages the diaphragm and abdominal muscles allows for optimal respiration and promotes health, wellness, calm and relaxation.
How the Lungs Work
As you breathe in air flows through your mouth, nose, windpipe and into smaller tubes called bronchi until it reaches the millions of small air sacs that reside in your lungs called alveoli. The alveoli release oxygen to your blood which is then distributed to cells throughout the body. Through the cells it is combined with nutrients from food to produce energy.
If you are not getting enough oxygen in your blood you are more susceptible to exhaustion, illness and disease. If you are not breathing deep enough oxygen will not be able to reach the air sacs in the lungs where it can then be distributed throughout the body and utilized.
Techniques for Diaphragmatic Breathing
Deeper, easier, and more controlled breathing can best be achieved by engaging the diaphragm which is a large, dome shaped muscle located at the base of the lungs, and the abdominal muscles which work in conjunction with the diaphragm to circulate air in and out of the lungs.
To practice this type of breathing while sitting up, place one hand just below your ribcage. This will allow you to feel your diaphragm as you breathe. Then tighten your stomach muscles, letting them fall inward as you exhale through slightly open lips.
We’ve designed TruRest to promote deep, diaphragmatic breathing. After all, who doesn’t want to breathe better?
Sources
“Getting the Air You Need: A Practical Guide to Coping with and Managing Shortness of Breath” Adapted and written by the oncology nurses from the Juravinski Cancer Centre: Lorraine Martelli-Reid, RN(EC), NP-Adult, Sue Cole, RN, Sally Hapke, RN, Marilyn Miscione, RN, Janet Poirier, RN and Nancy Ross, RN with Theresa Harper, RN.