The Lung

The benefits and methods of deep breathing.

It’s a basic necessity yet often neglected. It’s true potential which very few feel.
The simplicity of it leads to it being abandoned.
As now a days it’s complexity what people have been indoctrinated to be believe works.

Centre of holistic Excellence

In the West there are a handful of Practitioners that understand the value of deep breathing whilst the majority are of the belief system that it’s a waste of time.

Deep breathing, also known as diaphragmatic breathing, offers a wide range of benefits for both your physical and mental well-being. Here are some of the key advantages:

Reduced stress and anxiety: When you’re stressed, your body goes into “fight-or-flight” mode, causing shallow, rapid breathing. Deep breathing activates the parasympathetic nervous system, which promotes relaxation and counteracts this stress response. This can lead to lower blood pressure, heart rate, and cortisol (stress hormone) levels, leaving you feeling calmer and more in control.

Improved sleep: Deep breathing exercises can help you fall asleep faster and sleep more soundly by quieting your mind and promoting relaxation. By calming your nervous system, deep breathing signals to your body that it’s time to wind down and prepare for sleep.

Pain management: Deep breathing releases endorphins, the body’s natural pain relievers. This can be helpful in managing chronic pain conditions or pain caused by injuries. Additionally, focusing on your breath can distract you from pain sensations and make them more manageable.

Enhanced focus and concentration: Deep breathing can improve your ability to focus and concentrate by increasing oxygen flow to the brain. This can be beneficial for students, professionals, or anyone who needs to be mentally sharp throughout the day.

Boosted immune system: Deep breathing helps to oxygenate your blood, which can improve the efficiency of your immune system. This can help you fight off illness and stay healthy.

Improved digestion: Deep breathing can stimulate the digestive system, which can help to relieve constipation and bloating. It can also promote relaxation, which can be beneficial for those who suffer from stress-related digestive issues.

Increased energy levels: Deep breathing can help to improve your energy levels by increasing oxygen intake and circulation. This can leave you feeling more energized and less sluggish.

Overall well-being: Deep breathing is a simple yet powerful tool that can improve your overall well-being. By incorporating it into your daily routine, you can experience a range of benefits for both your body and mind.

If you’re interested in trying deep breathing, there are many different techniques you can use.

1. Diaphragmatic Breathing (Belly Breathing):

• This technique focuses on using your diaphragm, the dome-shaped muscle below your lungs, for inhalation and exhalation.
• How to do it: Lie on your back with knees bent and feet flat on the floor, or sit comfortably with a straight spine. Place one hand on your chest and the other on your belly. Breathe in slowly through your nose, feeling your belly expand as the diaphragm contracts. Your chest should move minimally. Exhale slowly through pursed lips, feeling your belly contract and chest return to its original position. Repeat for 5-10 minutes.

2. Alternate Nostril Breathing:

• This practice involves inhaling and exhaling through each nostril alternately, believed to stimulate energy flow and balance the nervous system.
• How to do it: Sit comfortably with a straight spine. Close your right nostril with your thumb and gently inhale through your left nostril. Close your left nostril with your ring finger and exhale slowly through your right nostril. Inhale through your right nostril, close it, and exhale through your left. Repeat for 5-10 minutes.

1. A simple method

is to inhale slowly through your nose for a count of 10, hold your breath for a count of four, and then exhale slowly through your mouth for a count of eight. Repeat this cycle for several minutes.

Additional tips:

• Practice these exercises in a quiet, well-ventilated space.
• Focus on your breath and the sensations in your body.
• Start with short sessions and gradually increase the duration as you become comfortable.

Remember, deep breathing is a skill that takes practice. Be patient and consistent with your practice, and you’ll soon start to experience the many benefits it has to offer.

*The most beneficial time to do deep breathing is between 3am and 5am when the lung is at its peak.

• Another beneficial time is to do it in bed before sleeping.
  Practicing the simple method, one can start on the left do 7 breaths, turn on the back do 14 and turn on the right and do it 21 times. In most cases many don’t reach 21 as they have already fallen of to sleep.
• There is alot of benefit in these techniques for stroke patients. There have been many reports of patients that had a loss of mobility or sensation sending feedback of having had a return of sensation or mobility by the continous daily (3x a day) practice of this. (Note that was also done in conjunction with selected traditional treatments, Acupuncture and IV)

We hope that this article inspires you to be more mindful of your breathing for the greatest shift and benefits