How to make sure your BREATH is giving you the most BENEFITS
Are you breathing correctly?
Did you know that some of us are reverse breathers?
Breathing is something we do every day, but most of us don't pay much attention to how we do it. Did you know that there is a right way and a wrong way to breathe? And that the way you breathe can have a huge impact on your physical and mental health?
In this post, you'll discover what reverse breathing is, how to tell if you're doing it, and how to correct it. You'll also learn why deep breathing is essential for your well-being and how to practise it in your daily life with some simple tips and exercises.
What is Reverse breathing, and How do I fix it?
A lot of us have glitches in our breathing patterns, with some of us contracting our abdomen when we inhale and expanding it when we exhale, which is what we call reverse Breathing. It reduces the space for your lungs to fill up with air and puts pressure on your organs. Reverse breathing can cause symptoms such as anxiety, fatigue, headaches, digestive issues, and poor posture.
I only realised I was a reverse breather in my 30s when I joined a Crossfit gym. The trainer took the time to walk me through correct breathing during bracing and lifting weights to make sure I was doing it all correctly and safely.
Yes, believe it or not, I had been doing yoga on and off for years by then, but in no class do I remember them taking the time to teach us correct breathing before going into a flow, or maybe it just never clicked properly for me. I have to admit that I find weightlifting much more supportive of my mental health than Yoga. There is nothing quite like sifting through your mind's doubts and lifting heavy weights. You feel so empowered, and that feeling spreads into your days.
Here are the steps on how to breathe correctly:
Inhale slowly through your nose,
Allow your lungs to fill up with air. Your abdomen will expand as your diaphragm moves down.
Keep inhaling, allowing your chest to expand as your rib cage lifts up.
Exhale slowly through your nose,
Allow your chest to release and fall. Your abdomen will release and deflate as your diaphragm moves up.
Repeat this cycle of breathing, making sure your abdomen moves in sync with your breath.
This image below is a great visual guide.
Why Deep Breathing is Important for Your Health
Deep breathing has many benefits for your body and mind, such as:
Calming the body and mind:
Decreases tension and stress in the body by focusing our mind on nourishing each cell of our body with oxygen.
Activates the parasympathetic nervous system, which is responsible for relaxation and recovery.
Improving mood by releasing endorphins, which are natural painkillers and mood boosters.
Balances the levels of serotonin and dopamine, which are neurotransmitters that regulate emotions and motivation.
Detoxifying the body involves stimulating the lymphatic system, which is responsible for removing toxins and waste from the body. It also eliminates carbon dioxide, which is a by-product of metabolism and cellular respiration.
Supporting the immune system by carrying and absorbing nutrients and vitamins more efficiently throughout the body. It also increases the production of white blood cells, which are essential for fighting infections and diseases.
Improving the quality of blood by oxygenating the blood, which improves its circulation and the delivery of oxygen to all organs and tissues. It also lowers blood pressure and reduces the risk of cardiovascular problems.
Improving heart and lung function: strengthening the heart and lungs by making them work more efficiently and effectively It also improves lung capacity and prevents respiratory issues such as asthma and bronchitis.
How to Practise Deep Breathing in Your Daily Life
Now that you know how to breathe correctly and why deep breathing is important for your health and well-being, how can you practise it in your daily life?
The good news is that deep breathing is easy to do and doesn't require any special equipment or skills. You can do it anytime, anywhere, as long as you have a few minutes to spare.
Here are some simple tips and exercises to help you practise deep breathing in your daily life:
Start your day with deep breathing. As soon as you wake up, take a few minutes to breathe deeply before getting out of bed. This will help you start your day with a calm and positive mindset and prepare your body for the day ahead.
Use deep breathing as a stress reliever. Whenever you feel stressed, anxious, or overwhelmed, take a break and breathe deeply. This will help you relax, clear your mind, and regain your focus. You can also use deep breathing as a coping mechanism for dealing with difficult emotions or situations.
Incorporate deep breathing into your routine. Find some moments in your day when you can practise deep breathing. This might be during a shower or while driving. You could incorporate focused, deep breathing as you scroll through social media on your phone. It will take some effort to begin with, but once the habit is formed, it will become something you do automatically when you pick up your phone.
Also, a few deep breaths when you get into bed and settle down to sleep are really valuable and rewarding. It will help you drift off to sleep easier.
Take a moment just now & do some relaxation breathing with me.
breathe in deeply (through your nose).
As you breathe out, relax your shoulders.
Breathe in
As you breathe out, relax your jaw.
Breathe in
As you breathe out, relax the skin around your eyes.
Breathe in
As you breathe out, relax any tension in your forehead.
Breathe in and breathe out, enjoying your moment of peace.
You will always find reasons not to do breathwork; you will always find other things you should be doing with your time. I get it. I’ve been there, done that, and I have found the secret to making time.
My solution was to do my breathwork when on the toilet. That’s right, I use my forced stops to focus on my breath and take those rest moments my mind and body needed.
Now it’s second nature, and I get lots of opportunities to focus on my breathing thanks to my tiny bladder.
Have you ever checked if you are a reverse breather before now? Were you even aware it was a thing?
Let me know if you have any tips and tricks that work for you.
