Science of Breath (Part II)

So it should now be clear that abdominal breathing is preferable to that of chest breathing. The following are breathing exercises designed to improve breathing and to reverse Sensory Motor Amnesia (aka residual tension).

Major Rules of Breathing:

1) Never fill your lungs more than 90% of their capacity. Your lungs are very delicate and are easily damaged.
2) Focus on exhaling completely!
3) Breathe in and out through the nose. But if you find it difficult to breathe through your nose, you should open your mouth and breathe normally.
4) Breathing should be comfortable, not forced. If you find that the breathing exercise you are practicing causes anxiety, panic, frustration, or other negative emotions, discontinue and let your body breathe in its own style until you feel calm and centered once again.

Diaphragmatic (Abdominal Breath) Exercise:Lay down flat on your back. Place your left hand (or small bag of rice or bean bag) on your abdomen the navel, and your right hand on your chest. As you breathe, notice whether there is more movement in the abdomen or the chest. Try to take your breath down deeper and deeper into the lungs so that you feel the abdomen lifting as you breathe in and falling as you breathe out. Gradually, you should begin to notice the abdomen moving more firmly and the chest moving less. Try to let your breathing become slower, deeper, smoother, and circular.

Complete Breath:
Exhale ALL of the air from your lungs in a gentle manner, then use the diaphragm to draw air into the bottom of the lungs first, then allow the lower ribs to expand filling the middle lungs, then allow the upper ribs and chest to expand, and finally, lift the shoulders to fill the topmost lobe under the collar bone with air (during this last phase the stomach and abdomen will be drawn up and in slightly). Breathe out in reverse order, starting by lowering the shoulders, contracting the upper chest, lower ribs, and lastly the diaphragm so that all air is again gently squeezed from the lungs. The whole process should be done smoothly, and effortlessly as a perfect yawn.

Take a couple complete breaths at least 3-4 times a day. I like to do this exercise when I first start experiencing heart palpitations.



Remember to keep you face and jaw relaxed while practicing your deep breathing!

My favorite restorative yoga poses:

Cat pose

Extended puppy pose

Locust pose

Happy baby pose

Child's pose

Bridge pose

Science of Breath (Part 1)

Several years a go, I attended an informal class at the University of Texas taught by my yoga instructor Charles MacInerney on the topic of A Matter of Life and Breath. The following is my attempt to summarize what I learned and practiced in that class. It has done wonders for me when I start experiencing high levels of stress and heart palpitations.

The relationship between tension and breathing:

Ideally muscles are designed to briefly tighten and relax until needed again. However, our modern culture is such that we undergo constant and repeated "red light" reflexes in which our muscles think we are threatened. Every time some one honks a car, slams a door, etc. our muscles tighten. And when we lose awareness of a tense muscle, it begins to hold onto the tension longer each time it contracts, until it holds a residual tension. It is this residual tension (Sensory Motor Amnesia) that transforms the rib cage into a straight jacket that prevents people from breathing freely. So the key to learning how to breathe (yes, we need to learn--it doesn't come naturally in a culture like ours anymore) is to reverse Sensory Motor Amnesia. How do we do that? I'll get to that in the next session but let's first look at the differences between Diaphragmatic (Abdominal) and Thoracic (Chest) breathing.

Diaphragmatic (Abdominal) Breathing:

Slow, and rhythmic breathing
Large, tidal volume
Decreased heart rate
Decreased blood sugar levels
Decreased muscle tension
Decreased fatigue
Increased blood and oxygen
Increase lymphatic flow
Increased relaxation response
Decreased cardiovascular risk
Decreased likelihood of major EEG abnormalities
Associated with normal blood pressure
Associated with absence of type A behavior

Thoracic (Chest) Breathing:

Rapid, irregular breathing
Associated with hyperventilation (O2 levels rise, CO2 levels fall)
Low tidal volume
Increased heart rate
Increased blood sugar levels
Increased muscle tension
Increased fatigue
Decreased blood and oxygen
Decreased lymphatic flow
Decreased relaxation response
Increased cardiovascular risk
Increased likelihood of major EEG abnormalities
Associated with high blood pressure
Associated with type A behavior

Okay, so which type of breathing do you think you do on a daily basis? Which type of breathing is best for you?

Heart Healthy

What do I do to prevent PVCs?

This is my current preventative regime. But basically it's striving for a healthy lifestyle.

Walking/Jogging (30 min.) at least 3 times a week
Eliminate all caffeine (no cokes, no coffee)
Yoga
Deep breathing
Reduce white sugars and carbs
Progressive muscle relaxation
Paraliminals: Self-Improvement Audio programs
P90X: a fitness regime consisting of weights, lunges, core work
6 small meals a day and always pairing a carb with a protein unit
Plenty of water
8-10 hours of sleep
Naps
Down time
Play time
Neck adjustments/massage by a chiropractor
Plenty of fruit and vegetables
Occasional mental health therapy sessions
Limit alcohol consumption (but occasional Mexican martini)
Medication: 15mg. of Lexapro