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Breath


#thebestisyettocome2021

 “Make every breath count.”

Seeing as I’m currently on a mission to gain a better understanding of the human body and how to optimize health, wellbeing and performance, it only seems fitting that I look into one of the most basic human instincts - breathing.


I feel like practicing breathing techniques has become somewhat of ‘a trend’ these last few years and that it is regularly being recommended to individuals dealing with stress in particular. That said, I have often wondered if people (including myself) truly understand why breathing is of such a large importance. 


The book “Breath”, by James Nestor, was recently recommended to me by a friend and I am so delighted to have had the time to read it over the last few weeks. Throughout the book, the author shares some of his own experiences related to breathing; tests he did, experiments he participated in, researches he pursued and encounters he had with a variety of individuals from around the world. The book certainly taught me some interesting facts and it helped me gain a better understanding of the value of breathing. 

With every chapter I read, I found myself breathing more consciously and in the end, I retained 3 fairly simple tips:


1-Chew more.

WHY?

Evolution (or dysevolution) has proven that, our human brain has grown and our speech has developed, causing some changes to the structure of our skull. Even more, with foods being processed and cooked more frequently these days, us humans have had to chew less; this has also had an impact on the shape of our face. Over time, these changes, particularly to our mouth and nose (which have decreased in size) have led to more frequent obstruction and inhibited airflow (as well as crooked teeth, misaligned jaws, overbites/underbites). Bacteria ends up flourishing in the nasal cavity leading to infections, colds and more congestion, and giving us no other option but to breath through our mouths (causing more problems as you’ll see below).


2-Breathe through your nose rather than through your mouth.

WHY?

Breathing through our nose helps to filter dust and allergens, augment our oxygen intake, and humidify the air we breathe in. On the flip side, mouthbreathing can dry out our mouth increasing the risk of bad breath and gum inflammation. It can also very well be the cause of a wide variety of breathing difficulties, such as asthma, snoring, sleep apnea and chronic insomnia, which in time can then lead to a long-list of more serious problems, including mood disorders, blood pressure derangements, learning disabilities and more.


3-Inhale and exhale, slowly and less frequently.

WHY?

The process of inhaling and exhaling properly ensures we build up our respiratory muscles and enlarge our lungs. The diaphragm which powers the thoracic pump during inhales and exhales, assures for regular and consistent blood flow; this is essential in delivering fresh oxygenated blood to cells and removing waste. Additionally, while shallow breathing may limit the range of our diaphragms and our lung capacity, paced breathing can relax the body, calm the mind, as well as increase blood flow to the brain and other systems in the body. Breathing slowly and less may prevent several chronic health problems, improve athletic performance (cardio, stamina, endurance), rejuvenate our internal organs and extend longetivity by raising and balancing the oxygen and carbon dioxide levels in the body.


I know it may all seem a bit complex (I’m still trying to fully comprehend it all myself), but I believe one thing has been made very clear: How we breathe matters!

“Breath is the link between mind and body.”


Below are some breathing techniques that could potentially help in preventing serious health issues and maintaning some balance in the mind and body. More details can be found in the book and/or at mrjamesnestor.com/breath


  • Alternate nostril breathing (Nadi Shodhana)
  • Breathing coordination
  • Resonant (coherent) breathing
  • Buteyko breathing (Control pause/Mini breathholds/Nose songs/ Walking and running/Decongest the nose)
  • Chewing (Gum/Oral devices/Palatal expansion)
  • Tummo
  • Sudarshan kriya
  • Others (Three-part yogic breathing/Box breathing/Breathhold walking/4-7-8 breathing)

So, just as we work towards improving our nutrition and our workout regimen, let’s also put some time aside to focus on perfecting our breath.

“Just breathe.”

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