WELLNESS CONNECTION · Fitness

Breathing for Relaxation

By Michael Brazeal, M.A., Director of Fitness

May 19, 2011 - 9:00AM

Breathing is the movement of air to and from the environment and our lungs. This simple action that we take for granted is responsible for the oxygenation of our cells and tissues while removing waste. This is an autonomic nervous function, or, in other words, we don�t have to think about it or remember to breathe. Interestingly, it�s also the only function in our body that we can voluntarily exert control over to manage things like stress and tension.

When we experience stressful situations, it is the sympathetic nervous system that activates the stress response (�fight or flight�), releasing stress hormones and chemical transmitters that signal our body to get ready for a challenge. This innate primal response prepared us to deal with immediate threats by raising blood pressure, heart rate, respiration and other physiologic systems which help us to physically address the situation (fight), or to flee (flight).

Once the threat has passed, there is a return to balance via the parasympathetic nervous system when the �relaxation response� is initiated. Unfortunately, in today�s culture we are bombarded by a multitude of stressors that often persist and become long-lasting, causing the stress response to continually stay active. Chronic stress increases our susceptibility to viral and bacterial infection and can lead to chronic disease such as high blood pressure, heart disease, ulcers, gastrointestinal disorders, headaches and muscle tension.

The good news is that we can learn and practice breathing techniques which have science-based yogic origins proven to be highly effective at turning off the stress response. Deep �belly breathing�, or diaphragmatic breathing, is one of the most common and frequently practiced breathing exercises used to help manage and control stress.

Deep breathing should focus on using the diaphragm, the large flat muscle located at the bottom of the lungs that facilitates efficient ventilation of our lungs. When contracted, it pulls downward, drawing air into our chest cavity, filling our lungs. Done correctly, belly breathing will cause the abdomen to distend (push outward), filling the lungs from the bottom to the top as if a bag were being filled with water.

Try this simple exercise:

Begin by finding a quiet place without distractions. Sit upright or lie down with your back flat on floor. Place one hand on your chest and the other on your abdomen. Breathe in through your nose (the hand on your abdomen should rise, while the hand on your chest should move very little) to completely fill your lungs. Hold the breath for a few seconds, then exhale through your mouth, pushing out as much air as possible by using your abdominal muscles and diaphragm. You should notice the hand on your abdomen drawing inward when exhaling while the hand on your chest moves very little. Repeat this five to six times to facilitate relaxation.

Utilizing this tool to engage your parasympathetic nervous system will help you feel rested, relaxed and will contribute to a more healthful and fulfilling life. To learn more about the benefits of proper breathing techniques, contact one of the fitness experts at California Health & Longevity Institute.

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