Breath of Life

Breathing. It is something we take for granted unless we have a problem doing it. Then we become acutely aware of our breath. However, it is important to pay attention to how we breathe when we’re healthy too. This ensures that we take in enough oxygen to meet the needs of our body’s tissues, and that we expel the waste product of oxygen use, carbon dioxide.

Breathing occurs automatically, which is why it is easy for us to not be conscious of how we breathe. A muscle called the diaphragm separates our chest cavity from our abdominal cavity. During inhalation, a nerve from the brain causes the diaphragm to lower, which then allows the lungs to fill with air. When the diaphragm raises back up, it helps push air back out of the lungs during exhalation.

While the processes of inhalation and exhalation happen involuntarily, we can voluntarily change our pattern of breathing. For instance, we can hold our breath when we go under water. We can take in a large quantity of air when we want to blow up a balloon. We can breathe more deeply when we exercise.

Most people do what is called “costal breathing.” It is shallow breathing that involves breathing so only the upper chest moves. Costal breathing does not allow the lungs to completely fill with air. Thus the person does not take in an efficient amount of oxygen. By focusing on your breath, you can become much more oxygenated by doing what is called “diaphragmatic breathing.” This is slow, deep breathing so that your abdomen pushes out when you inhale. However, it is important to not breathe so deeply and quickly that you end up light-headed or hyperventilating.

Diaphragmatic breathing helps us several ways. When we exercise, it makes sure we increase our oxygen intake to match the needs of our active muscles. It also makes sure we breathe out the excess carbon dioxide that is formed. When we’re not exercising, diaphragmatic breathing helps us relax and stay focused. It is an easy and effective technique to help decrease anxiety and increase our ability to concentrate.

So take some time to pay attention to your breath. If you have difficulty, try the following. Breathe in and count “1”; breathe out and count “2;” breathe in and count “3;” breathe out and count “4;” etc. up until you reach “10” then start over again. After a while you will find that diaphragmatic breathing is your normal pattern of breath.