1. Strengthens your immune system
By providing more oxygen to travel through the bloodstream, you are enriching the body, allowing it to metabolize vital nutrients and vitamins.
2. Improves posture
When sitting in a good breathing posture, while taking long, deep breathes, the body is going to naturally sit in a positive posture. With repetition and regular breathing exercises you will support an improved posture.
3. Improves the nervous system
The brain, spinal cord and nerves receive more nourishment through the increased oxygenation. This improves the health of the whole body, since , as Chiro patients we KNOW the nervous system communicates to all parts of the body.
Photo Credit Take your breath image by Christophe Schmid
from Fotolia.com4. Makes the heart and lungs stronger
Helping to prevent respiratory problems, deep breathing exercises the lungs, making them stronger. Also supporting the hearts work by improving lung function, in turn increasing oxygenation, so the heart doesn't have to work as hard to deliver the oxygen throughout the body PLUS deep breathing leads to a greater pressure differential in the lungs, which leads to an increase in the circulation, therefore allowing the heart to rest a little.
5. Improves cellular regeneration
As good breathing Improves Cellular Regeneration, the ageing process slows down.
6. Effects mood, anxiety, depression
Oxygenation of the brain reducing excessive anxiety levels. When you are tense, angry, scared or stressed, your muscles get tight and your body can't relax and holds onto that emotions. Emotions flow on the breath: shallow, tight breathes when anxious, deep belly breathing when you are laughing or crying. With deep breathing you can affect your emotions, because your body increases pleasure-inducing neurochemicals in the brain and elevate moods.
7. Relieves pain
There is a strong connection between thinking, feeling and experiencing. What happens to your breathing when you anticipate pain? You probably hold your breath. Yet studies show that breathing into your pain helps to ease it. Breathing techniques are often used during labor and other times of anticipated pain, so remember that if in emergent or chronic pains as well.
Your body is designed to release 70% of its toxins through breathing. If you are not breathing effectively, you are not properly ridding your body of its toxins i.e. other systems in your body must work overtime which could eventually lead to illness. When you exhale air from your body you release carbon dioxide that has been passed through from your bloodstream into your lungs. Carbon dioxide is a natural waste of your body's metabolism.
Paying attention to your breathing. Breathe slowly, deeply and purposefully into your body. Notice any places that are tight and breathe into them. As you relax your body, you may find that the breathing brings clarity and insights to you as well.
How to incorporate deep breathing into your daily life:
The first thing a baby does when it's born is to take its first breath - breathing is that essential to health and living!
We could survive for a few weeks without food, for a few days without water, but deprive us of air for only a couple of minutes and... well, I'm sure you got the picture.
Breathing exercises should be deep, slow, rhythmic, and through the nose, not through the mouth. The most important parts of deep breathing has to be regulating your breaths three to four seconds in, and three to four seconds out.
1. Inhale through your nose, expanding your belly, then fill your chest. Counting to 5
2. Hold and Count to 3. Feel all your cells filled with golden, healing, balancing Sun light energy.
3. Exhale fully from slightly parted mouth and Feel all your cells releasing waste and emptying all old energy. Counting to 5.
Schedule your deep breathing exercise just as you would schedule important business appointments. Set aside a minimum of two 10 minute segments of time everyday although you can begin with two five minutes segments if you prefer.
Obtaining and maintaining a healthy posture does not top the list for most people, although it should. Just like other forms of hygiene, having good spinal hygiene can and will help you to improve and maintain an optimal quality of life. Your vertebra and the discs between them as well as the other joints that attach (pelvis, hip, shoulder girdle, etc) are all vital to you keeping active and being able to perform whatever duties or activities you prefer. You need good strong, healthy teeth in order to eat, talk, and well look your best; strong healthy eyes to see, balance and hunting (or eating); healthy skin free from foreign marks, bumps and abrasions. All of these things are regularly checked and usually maintained by you on a somewhat regular if not daily basis. Do you not owe your spine the same regard? Your spine requires proper hygiene just like the others. In fact, quite possibly more. The spine usually consists of 24 vertebrae and 9 fused vertebrae in the sacrum and the coccyx. It is situated in the dorsal (or back) aspect of the torso, separated by intervertebral discs. It houses and protects the spinal cord in its spinal canal, and hence is commonly called the spine, or simply backbone. The spinal cord is the roadway of the nervous system, where the brain is the hub. We want the nervous system to function optimally allowing our bodies to have great immunity, acute brain function, athletically function at high levels and supreme general organ function. Utilizing spinal hygiene to help obtain and maintain ideal posture is a key element in obtaining this level of structure and function. There is an initiative between Chirorpactic and the International multidisciplinary healthcare Delphi panel called, “Straighten Up America”. Envisioning a time when everyone will live actively and will take timeout daily to care for their spinal health, just as they care for their dental health. The need for spinal health promotion is very great as evidenced by the nearly 200 billion dollars spent in the USA each year related to spinal disability. Get started now! It's never to late and certainly never to early.Here are some of the great Spinal Hygiene exercises available to you to get started now:Fencer Pose2 Minute Stress BustersCross Crawl CrunchesFocal PointsSpine TuningSweet Release Stretches7 Rules For LiftingHummingbirdMad CatSpine-Nervous SystemForward Head Posture Reversal
- This is Dr. Brie's favorite tip!
~Interlace your fingers, place them on the back of your head and gently pushing straight back (not looking up) against your interlaced fingers while countering pressure with your hands. Hold this for 5 seconds and repeat 30 times. You can also do this in your car against your headrest at stop lights or stop signs.http://www.livestrong.com/article/201796-posture-and-movement/
Inflammation can be caused by a wide variety factors in your body, whether it is trauma related, overuse or repetitive stress, or even from your dietary choices. Below will outline food choices that will promote health and reduce inflammation assisting your body to heal faster and be more efficient, allowing you to do all of the things in life you love to do!
· All Grains and Grain Products: Including white bread, whole wheat bread, pasta, cereal, pretzels, crackers and any other product made with grains or flours from grains. This also includes most desserts and packaged foods.
· Partially Hydrogenated Oils (trans fats): found in margarine, deep fried foods (French fries, etc.) and most packaged foods.
· Seed and Legume Oils (inaccurately called vegetable oils): Corn oil, safflower oil, sunflower oil, cottonseed oil, peanut oil, soybean oil and foods made with these oils such as mayonnaise, tarter sauce, margarine, salad dressings and many packaged foods. These oils/foods contain extremely high levels inflammatory omega-6 fatty acids.
· Soda and Sugar
· Dairy and Soy: when consumed as staples
· Meat and Eggs: from grain fed animals
· All Fruits and Vegetables: eaten raw or lightly cooked
· Red and Sweet Potatoes: eaten with protein such as eggs, fish, meat or fowl
· Fresh Fish: avoid farm-raised tilapia, catfish, basa and bronzini they have elevated levels of inflammatory omega-6 fatty acids
· Meat, Chicken, Eggs from Grass-Fed Animals: Eatwild.com is a website that lists producers of grass-fed animals. Do the best you can to get lean cuts of regular meats otherwise.
· Wild Game: including Deer (venison), Elk, etc. Animals that feed on vegetation in the wild.
· Anti-Inflammatory Omega-3 Eggs and/or Egg Whites
· Raw Nuts: such as almonds, cashews, walnuts, hazelnuts, pistachios, Brazil nuts, and macadamia nuts.
· Spices: such as ginger, turmeric, garlic, dill, oregano, coriander, fennel, red chili pepper, basil, rosemary, etc. If you wish you can add a little sea salt.
· Oils and Fats: moderate mounts of organic butter, coconut oil, and extra virgin olive oil. Butter from grass fed cows is also a healthy choice.
· Salad Dressing Choices: an example is extra virgin olive oil, balsamic vinegar, or lemon juice, mustard, along with spices.
· Beverages: water, organic green tea, and if you choose to drink alcohol, red wine and stout beer are the best choices.