BREATH
THE FOUNDATION OF BETTER HEALTH
Many of us are familiar with the common pillars of good health such as eating well, exercising, staying hydrated, and getting the right amount of sleep. However, one of the most important, but often overlooked practices when it comes to overall health and wellbeing is in fact something that is at our disposal anytime, anywhere…and that’s proper breathing. Maybe it’s because it’s an involuntary reflex or that it seems to keep us alive just as long as we’re doing it, but how we breathe is something that we can forget to focus on especially when caught up in today’s busy world.
Simply remembering to breath properly though can reap a host of health benefits. Mindful breathing can, upon inhale, deliver sufficient oxygen to our blood, increasing energy levels and also support our immune system. Upon exhale it rids waste (carbon dioxide) and detoxifies our bodies. Breath can further detoxify the body by stimulating the lymphatic system, improve circulation, digestion, and even lower blood pressure. It can also prevent inflammation (which in overabundance can lead to disease).
Breath not only improves the health of our physical bodies, but of our minds as well. Better breathing increases calm and decreases stress. Slow breathing with long exhalation stimulates our vagus nerve. This nerve is what links our two brains… our actual brain and our gut. Ever wonder why you have a “gut feeling?” That’s your gut talking to your brain through the vagus nerve via electrical impulses. When you are in a state of stress or “fight or flight” stimulating your vagus nerve is what can bring you back into the “rest and digest” parasympathetic nervous system state. This is the state that lowers heart rate and blood pressure. It is vital for the proper functioning of our bodies.
In fact, during times of great stress remembering to use a proper breath protocol can help one focus and think more clearly. It can ease anxiety and even help one stave off panic attacks.
Even just a few minutes a day of mindful breathing can reap huge physical and mental benefits.
So how does one mindfully breathe? The following particular protocol is a great one for any situation, whether simply trying to implement a healthier lifestyle, dealing with a stressful situation or trying to fall asleep.
It is called The 4-2-8 protocol and goes as follows:
-Take a slow deep breathe through your nose (breathing into your belly) for 4 seconds
-Next, hold the breath for 2 seconds
-Breathe out from your mouth for 8 seconds
-Wait a few seconds before taking another breath
-Repeat this cycle 5 times.
Whereas proper breath can be beneficial, shallow breath on the other hand can lead to more mental stress, cause fatigue and tension in the body, negatively effect sleep and more, so it is important to train the body to breathe more effectively. Mindful breathing will help you get there.
If you’re someone who could use an extra reminder to fit breathe work into your day or would like a tool to assist with your efforts, Komuso Design makes an excellent wearable product called “the shift” necklace. The sleek breathing apparatus which you use to exhale through, is designed to assist with optimal breathe flow and comes with its own breathing protocol. Great for helping ease anxiety as well as promoting overall wellness, Komuso is currently sold in the Amethyst House Boutique (colors: Sterling Silver, Gold Fill, Rose Gold and Slate).
Adding mindful breathing to your wellness routine is so easy to do and something that can make a significant impact on your overall health. Proper breathing should be the foundation that the rest of your health routine is based on. It is essential especially at a time when anxiety and resting breath rate levels are at an all time high. It is also a great way to learn or ease into a meditation practice. Luckily there are many breathing protocols to work with so it’s easy to change things up and keep them interesting. Shoot for 5-10 minutes a day and you’ll be on the road to a healthier life!
