This article will focus on the benefits good breathing practices, particularly, pursed lip breathing and pranayama. It is my hope that this article might offer something that can help you or someone you know live life in a healthier and happier way. Smile! :-)
What is Pursed Lip Breathing ?
Why is Pursed Lip Breathing Beneficial ?
- improves ventilation in the body
- releases trapped air in the lungs
- keeps the airways open longer, decreasing the workload on the body
- prolongs exhalation, slowing the breathing rate
- improves breathing patterns by moving old air out of the lungs and allowing fresh air to enter
- relieves shortness of breathe
- causes general relaxation
- improves ability to perform activities
- relieves the mind of stress
When Should You Use Pursed Lip Breathing ?
How do I Perform Pursed Lip Breathing ?
- Relax your neck and shoulder muscles.
- Breathe in through the nostrils slowly without strain, keeping your mouth closed for the count of 2.
- Pucker or purse your lips as if you are going to whistle.
- Breathe out through your lips slowly and gently for the count of 4.
Read the full article “Pursed Lip Breathing” from the Cleveland Clinic here:
http://my.clevelandclinic.org/health/diseases_conditions/hic_Understanding_COPD/hic_Pulmonary_Rehabilitation_Is_it_for_You/hic_Pursed_Lip_Breathing
How Pranayama Can Help Us Care for Our Breathe ? :-)
What are the Benefits of Pranayama ?
- treating a range of stress disorders
- improving autonomic functions (the unconscious control system of the body)
- heart rate
- digestion
- respiratory rate
- pupilary response (physiological response that varies the size of the pupil)
- urination
- sexual arousal
- relieves asthma symptoms
- reduces signs of oxidative stress (difficulty neutralizing the negative effects of free radicals) on the body
- regular practice
- steadies the mind,
- strengthens the will,
- aids in sound judgment,
- can extend one's life, and
- enhance the perception of life
- causes change in the cardio respiratory system including lowering blood pressure
- certain pranayama techniques can aid in weight lose
WhEn is it not safe to practice Pranayama?
- you are menstruating or pregnant
- you have a heart condition
- you have fever, bronchitis, or pneumonia.
- you are going through radiation or chemo therapy
- you are going through psychological conditions, sadness, grief, trauma, anger, anxiety, depression, or suicidal feelings
How do I perform Full Yogic Breathe ?
- Sitting up tall in any comfortable seated posture, I recommend Sukhasana, easy pose, or cross legs for beginnings ( here is an article from yoga journal demonstrating Sukhasana: http://www.yogajournal.com/pose/easy-pose/ ).
- Relax your neck and your shoulders.
- Breathing in deeply, but gently. Draw your breathe in through the nose, up from the belly, and into the chest. Expand your chest as you inhale so that you feel you ribs lift and expand.
- Keep your spine straight as if someone was lifting you upwards by a string. Exhale pushing the air through the chest, ribs, and belly.
- Do ten of these full yogic breathes followed by normal breathing.
- It is important to observe the sensations in your body and mind compared to what you felt previously.
- Then take twenty yogic breathes followed by normal breathing, noting the sensations of the body and mind once again.
- Finally, take thirty yogic breathes followed by normal breathing, noting the sensations of the body and mind.
- When done smile and thank your body for carrying you through today's practice, the ground for supporting you, and breathe for making life possible :-)
What are the best Times to Practice Full Yogic BreathE ?
- First thing in the morning: full yogic breathe is a way for your brain waves to gently and healthily adjust to the new waking day before the challenges begin
- During mid-day: when your energy is running low after lunch, full yogic breathe can be like resting your body and mind, putting things back into a healthy and balanced perspective
- Before a workout:
- full yogic breathe will prepare your body to be pliable and flexible by filling your body with a healthy blanket of nourishing air, replacing any staleness that might cause your body to be rigid,
- and your mind will be focused on the workout ahead, leaving behind troublesome distracting thoughts
- full yogic breathe will prepare your body to be pliable and flexible by filling your body with a healthy blanket of nourishing air, replacing any staleness that might cause your body to be rigid,
Here is the article from conscioushealth.net, which goes into greater depth about practing pranayama, and provides an introduction to alternate nostril breathing. http://conscioushealth.net/pranayam-breathing-exercise-conscious-health-nahid-ameen/
I hope this article has provided you with some useful knowledge about how to breathe in a healthier fashion for yourself and the one's you love. Always be careful when practicing breathe work because of its direct effect on the autonomic functions, which control the wellness of your entire body. Here is a word of caution from Swami Maheshwarananda: