Slow down and breathe......

We seem to all do that if we get upset, stop, and take a couple of deep breaths. It gives us time to relax and gather our thoughts. We all know that stress is not good and could use a few pointers. I have discussed this topic on my blog before when I was going through my health coaching certification. I was so fascinated how much breathing benefits us and yet we really do not do it or most of us don’t. In fact, I was so impressed that I incorporated it into my program. I know for me; it has helped me with being more present and focusing on the now moment which is still work in progress LOL. I tend refer to it as my deep breathing exercises, however there are other terms you might hear for example: diaphragmatic breathing, belly breathing and abdominal breathing. When you start to practice, it may feel a little unnatural to breathe deeply, but the practice comes with a variety of great benefits. According to pulmonologist Dr. Hoyt, UCHealth, deep breaths are more efficient: they allow your body to fully exchange incoming oxygen with outgoing carbon dioxide. They have also been shown to slow the heartbeat, lower or stabilize blood pressure and lower stress. The stress hormone cortisol has harmful effects on our body and that should be a good reason for all of us to begin a practice of deep breathing. Breathing deep for a minute is not going to improve your lung capacity, but we know reducing our stress is worth it as well as being able to help us relax. According to Dr. Hoyt, to practice deep breathing, find a comfortable place to sit or lie down. Breathe slowly and deeply through your nose, causing your stomach to rise and expand. Exhale fully. You will notice how much more relaxed your body feels almost immediately! I try to make it a point to do when I lie down at night and before I start work at my desk. I try to use deep breathing as a way to do quick meditation. I am all about anything quick and easy.

I was really impressed with the way Dr. Hoyt explained what was happening in our bodies. He goes on to say how the trachea, or windpipe, is like the trunk of a tree, from there, the airways divide and divide, like branches of a tree. At the end of a tree’s branches are leaves; similarly, the ends of the bronchioles have air sacs (alveoli), where gas exchange takes place. In the air sacs, freshly inhaled oxygen is passed to the blood, which is then pumped through the body; the air sacs also absorb carbon dioxide, which is then removed from the body through exhalation. The diaphragm, a thin muscle that separates the chest and abdominal cavities, tightens and pulls down as you breathe in, opening the chest cavity and allowing the lungs to expand. To breathe out, your diaphragm relaxes and moves upward, pushing air out.

What is so good about practicing deep breathing is that you can be anywhere at any time. Sitting at a doctor’s office, waiting for your food at a restaurant, or maybe in traffic. Do a little today. Think of all the benefits. BREATHE!

Have a beautiful day!