Paul Jensen, Jr.
Breathing is essential to life! In fact, if you stop breathing, it only takes 3 minutes for your brain to begin to die. Breathing is often taken for granted, and as a result many of us do not breathe properly.
The two most common breathing problems are a rapid breathing rate (breathing faster than 10-14 breaths/minute) and overuse of the chest during inhalation (3, 4). In the latter, people are breathing with their chest and not using their diaphragm.
Poor breathing performance is usually related to several factors that include poor posture, emotional stress, fear, poor diet, and imitating improper technique learned from parents (6). Many people are exposed to one or more of the previously mentioned factors and consequently have improper breathing technique.
Poor breathing can cause or contribute to increased heart rate, increased muscle tension, increased fatigue, increase perception of pain, increase perception of stress, decreased brain wave activation, decreased lymphatic flow, and decreased emotional stability (1, 4). Additionally, pain in the head, neck, jaw, shoulder and arm regions is also common in poor breathers (2).
Poor breathing may also cause problems with your internal organs as well. This may become apparent if you experience constipation, or if one of your organs drops from its ideal position (visceral ptosis) (3, 5).
Let’s learn proper breathing techniques to avoid these potential problems. First, stand up with good posture and place your tongue on the roof of your mouth behind your front teeth keeping your mouth closed. This will force you to breathe through your nose. Next, place one hand on your chest and one hand on your abdomen. Breathe all the air out through the nose, relax, and inhale through the nose. Your breath should cause your stomach to rise into your lower hand. You should feel your lower hand drop as you breathe out through your nose. Pause gently before your next inhalation. Repeat this pattern for 5-10 minutes, trying to attain a smooth, slow rhythm. Mastery is attained when you can breathe in a low, slow rhythmical pattern with a longer breathe out than in, and the pause does not cause you to gasp for air.
Proper breathing can help you at your workplace, sports participation, beat stress, asthma, women’s health issues, and even help you sing and speak well (4).
References:
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Caveglia, Rico. Ageless Living: The Ultimate Lifestyle…Vitality, Longevity, Abundance. La Jolla, CA: Ageless Living Publications, 2000: 81-85.
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Chek, Paul. (1998). Scientific Core Conditioning, correspondence course and videocassette, A C.H.E.K Institute Publication and Production, 1992, 1998, 1999.
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Chek, Paul. “Success Series Part II: Do Your Homework and Know Your Client”. Personal Training on the Net. Online. http://www.personaltraining.com.au Internet. 11-8-01.
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Clifton-Smith, Tania. Breathe to Succeed in all Aspects of Your Life. Auckland, New Zealand: Penguin Books, 1999.
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Goldthwaite, Joel E. Body Mechanics in Health and Disease. Philadelphia, PA: J.B. Lippincott, Fifth Edition, 1934, 1937, 1941, 1945, 1952: 171-175.
Paul Jensen is the owner and founder of Excellence Through Exercise, LLC in Schenectady, New York. His extensive and in-depth experience as a corrective exercise specialist, nutrition and lifestyle coach, and metabolic typing advisor ranks him as one of the most skilled and versatile wellness professionals on the east coast. He serves Desk Jockey Fitness clients as a technical advisor, lifestyle and nutritional counselor and metabolic typing advisor.
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