Breathing. It is not something we think about unless we are exerting ourselves, but the simple act of breathing is both involuntary and essential. An adult may take around 20,000 breaths a day and as many as 50,000 if busy and active! Being able to breathe well and mindfully can bring so many positive benefits, to our physical and mental health and well-being.
I start each 40-minute Yoga class with a few minutes of breath work (pranayama), It helps centre the body, release tension, and focus the mind, all the things you need while practicing yoga. This mindful breath work during a yoga class often gets overlooked but it is an integral part of the practice as well as an essential part of life. To mindfully breathe clears the mind, is calming, reduces anxiety and is grounding.
On a physical level breathing exercises can have a positive impact on our lung health. They can increase oxygen efficiency in the lungs, which quickens the exchange of oxygen within the red blood cells. In turn, this increases oxygen output and efficiency in the muscles as well as strengthening the Lung Wall.
When we exercise and make ourselves breathe more, we are exercising the lungs and the respiratory system. This is really important for lung health as it means we get more air into the deeper parts of our lungs. And that matters. It is the deeper part of the lungs which are often underused and more likely to carry infection. And just like all other exercises and training that we do, the more we practice our breathing, the better we get.
Incorporating breathing exercise into our lives is a definite positive. With winter just around the corner and the usual mix of seasonal colds and flu, coupled this year, with the ongoing uncertainty of covid-19, breathing well is certainly something that will stand us all in good stead. Dr Jag Acharya, Founder of The Biome Medical Clinic @biomemedicine agrees “The lungs are directly linked with the outside environment and therefore, keeping them working with great efficiency will also help them to play a protective immunological role in your body.”
So instead of thinking that breath work is just something we do on our yoga mat, why not consider it a part of your daily routine? The benefits are huge and if it gives you some protection mentally and physically against respiratory diseases then that’s an added bonus!
Simple breath exercises can be done anywhere at any time. Try to find just five minutes at some point in your day, every day to practice the exercise below. Make your lung health a priority.
Breathing Practice
• Close your eyes and settle your breath, have your hands resting lightly on your legs, try to relax your face and neck and although you are concentrating try to relax your jaw, mouth, and tongue.
• Take 6 normal breaths, noticing your inhalations and exhalations will help relax and ground the body and mind.
• When you are ready, take a big inhalation through the nose, drawing the air into your lungs, expanding your chest and ribs.
• Hold the breath at the top of the inhalation to a count of 4-6.
• Release the air slowly through the nose until you empty your lungs completely.
• Hold the breath at the bottom of the exhalation to a count of 4-6
• Repeat this 6 times
• This will only take a few minutes, and no more than 5!
Lastly, lie on the floor, flat on your back, and enjoy the easy breath and relaxed feeling!
Take a break, enjoy the breath, and breathe well.
