Is the way you breath making you ill?

Our respiration is the most important system in the human body but commonly the most over looked function when it comes to health and exercise. Far too many people simply do not understand the mechanics of breathing.

Essentially, breathing is the intake of oxygen and release of carbon dioxide and is something we all take for granted. As it is the most primary function of staying alive it is logical to consider the influence that breathing has over our physiology. Every biological system in the body depends on breathing.

The body will sacrifice whatever it needs to ensure respiration takes place. Any dysfunction from the eyes down can originate from faulty breathing patterns.

In fact, poor breathing plays a pivotal role in up to 75 per cent of the symptoms that cause individuals to see their doctor.

A corrective breathing pattern can be described as taking two-thirds of the breath from the diaphragm (or belly) and the final third through the chest.

Every breath taken should be through the nose. You just need to observe a baby to see a perfect breathing pattern being demonstrated. A normal respiration pattern like this sees the body take 25,900 breaths a day!

A faulty breathing pattern is when breathing occurs in and out through the mouth and inhalation comes only from the chest. The accessory respiratory muscles designed to assist in breathing get overused and cause the shoulders to lift up and neck to tighten. An incorrect breathing pattern uses 40,000 breaths a day. That is a lot of repetition of a faulty movement.

Natural breathing helps us bring oxygen to the blood, maintains the balance of acid/alkaline levels in the bloodstream, moves life force energy (Chi, Prana) through the body and acts as a natural pump nourishing and removing toxins from the central nervous system.

Respiration efficiency

Certain exercise like too many abdominal crunches and bench pressing can alter our postural alignment and retard our respiration efficiency. Forward head posture and rounded shoulders are the main structural adaptations that occur with over exposure to these exercises.

Stress and anxiety also increases our respiration rate resulting in overuse of the muscles that attach to the head, producing knots in those areas and tension headaches.

These are the same trigger points that your masseur may mention to you when you are getting a massage. All caused by faulty breathing. These knots will keep appearing unless your breathing is corrected.

Breathing through our diaphragm helps massage our internal organs and aids food to move along the intestines.

Incorrect breathing is usually responsible for constipation as the diaphragm does not get used to perform this function. Back pain can also be linked to poor breathing as the diaphragm attaches to the lower spine and helps protect the L4/L5 discs which are the most common place for a slipped or bulging disc.

Nutrition plays a pivotal role in breathing too. If we eat C.R.A.P food (Carbonated drinks, Refined carbs, Additives and Preservatives) this sets off inflammation in the body and produces too much histamine causing our blood vessels to constrict and makes us breathe deeper and harder. Chronic dehydration rids our airways of moisture and mucus will build up to keep airways moist which again affects our respiration and can trigger the onset of diseases such asthma, allergies and chronic bronchitis.

If you can relate to any of these ailments then there is a strong chance you have a faulty breathing pattern. The good news is that this can be easily corrected. Try sitting correctly and inhale through your nose whilst keeping your shoulders down. Inhale for five seconds initiating through the belly (place hands across ribcage just under chest with middle fingers touching and imagine pulling middle fingers apart), hold the breath for five seconds and exhale for another five seconds.

You can also try alternating your breathing through your nostrils. Pinch the left nostril and take a deep breath in and out through your right nostril and vice versa. Repeat up to 20 times through each nostril.

Finally, if you follow the guidelines below you may never need to see your Doctor again!

• Practise Qi Gong or Tai Chi. There are a few places that offer this in Bermuda.
• Drink 3 litres of water every day. Stay hydrated.
• Eat clean. Avoid food and drink that is carbonated, refined, with additives and preservatives.
• Add a pinch of grey salt (or Celtic sea salt) in water as salt is a natural antihistamine!
• Avoid overuse of abdominal crunches and pushing exercises.