5 July 20125 April 2015 by theaark

Breathing exercises for better health!

It goes without saying that oxygen is essential for life. Our lungs act as the delivery system of the wondrous element. Efficiency of that delivery system, depends on many factors. The fundamental factor we are talking about today, are the mechanical structures, such as the lungs, diaphragm muscle, intercostal muscles, ribs etc. These need to be strong and in good condition.

Before we go any further, let’s recap on the basic function of the respiratory system:

Gaseous exchange is the core function of the lungs. We breathe oxygen (among other elements) deep into our lungs. This moves across very thin membranes into our blood stream, making its way to our heart. The heart then pumps it around our body.

Whilst the oxygen moves one way, carbon dioxide moves the other, from our blood stream to our lungs. As we exhale, we dispel the unwanted carbon dioxide, completing the cycle. The mechanical structures mentioned above, provide the vacuum/pumping mechanism which dictate the amount of gaseous exchange. This is therefore dictating how efficiently your body provides oxygen to all its cells.

If you are someone that has never given their breathing much thought, chances are that you may be shallow breathing and NOT using your respiratory system to its fullest.

Are you using your respiratory muscles to their fullest? Are you making the most of your lung capacity to ensure ample oxygen is available for your brain, organs and just about every cell in your body?

If the answer is no, then read on to learn this great simple technique that will improve life and health.

4 wave breathing technique…

Step 1 – In a seated position, slowly breath in, carry on breathing until you can no longer breath in any more. (try to do this in 4 waves, slowly and smoothly). Hold at the end for 2-3 seconds.

Step 2 – Breath out slowly and smoothly until you can no longer breath out ( do this in 4 waves) hold at the end for 2-3 seconds.

Repeat this cycle for approx 3-5 minutes, 1-3 times a day.

Note: You may notice feeling slightly dizzy as the oxygen rushes into your system, so at that point return to normal breathing. Once acclimatized, then resume until the technique is complete.

GOLDEN RULE: All of the above steps should be done WITHOUT strain. The natural tendency is to heave with effort. The right way is to make it smooth and effortless. Go slow and easy. Make sure you are using your diaphragm correctly whilst doing this technique, by fully expanding your abdomen (belly breathing). By doing this, you ensure you are strengthening this structure.

Benefits of this technique:

Releases acute and chronic muscular tension around the heart and digestive organs.

Helps sufferers of respiratory illnesses such as asthma and emphysema to overcome the fear of shortness of breath. It actually increases lung capacity.

Encourages efficient stimulus to the circulatory system.

Dramatically reduces emotional and nervous anxiety.

Improves detoxification through increased exchange of carbon dioxide and oxygen.

Amplifies the auto immune system by increased distribution of energy to the endocrine system.

Calms the mind and integrates the mental / physical balance.

Contributes to both vitality and relaxation through this single practice.

Reduces hiatus hernia and acid reflux by strengthening the diaphragm ( read my post on hiatus hernia for more…).

To summarise: this technique, performed daily, ensures the mechanical structures of your respiratory system stay strong, supple and in the best condition they can be. Use the capacity of your lungs, or risk losing it!

Aark Author: Lloyd Tilney