Skip to main content

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.”

Comments

Post a Comment

Popular posts from this blog

Locked in.

“ The successful warrior is the average (wo)man , with laser-like focus. ” Life’s been feeling a little dull lately, but there’s one thing keeping me fired up; the experience of a lifetime is just around the corner. In just four weeks, I’ll be heading to Chicago to compete in the Hyrox World Championships, and I’m locked in. For many competitive and athletic kids, the dream is to make it to the Olympics or stand on a world championship stage in their sport. While Hyrox may not be the Olympics, for me, this is kind of that moment. This is my ‘world stage’; I can’t wait to soak it all in and add it to the list of things I’m proud of. This idea sort of started on my 40th birthday this year. While most people celebrate with a party and cake or a getaway, I made a wild choice: I booked my place in the Hyrox World Championships with my doubles partner. Bold? Definitely. Crazy? Probably. Worth it? Without a doubt. The last time I pushed myself this hard was back in 2019 when I trained for a C...
Post a Comment
Read more

In a World Full of Noise, Let’s Show Understanding

“Not everyone processes uncertainty the same way, and that’s okay.” The past few days have been unexpected. What started as a normal Saturday - coaching at the gym, breakfast with a friend, catching up on work with the TV on in the background - quickly changed when I heard a loud “boom” coming from outside my apartment. At first, many of us in the community assumed it came from one of the many nearby construction sites. But, within the next few hours, the loud sounds came again and again, and word spread that these were missiles and drones being intercepted in the sky. I’ve always felt safe here in the UAE, and believe it or not, to a certain extent, I still do. Like many other residents here, I have a lot of trust in the country I’ve chosen to call home for over 11 years. I’ve seen it overcome challenges in the past, such as COVID and floods, and I’ve witnessed how much the leadership cares for the residents, particularly over the last few days.  That said, it’s no secret that I a...
Post a Comment
Read more

Momentum Reset

"Momentum doesn’t just return; you rebuild it, one choice at a time." Before summer began, I was feeling a little low. The tipping point came when I found out my HYROX competition partner’s visa had been denied, meaning we wouldn’t be able to compete at the HYROX World Championships in Chicago. Deep down, I knew it wasn’t the end of the world, but I was still pretty bummed. I thrive when I have a goal, something to work toward, and for nearly two months, I’d been all-in. That training gave me momentum, purpose and energy. When that goal disappeared, so did my drive. Suddenly, my energy shifted in the wrong direction. I slipped into autopilot, stuck in the routine of daily life, work, and thought patterns that were becoming more and more negative. Social media didn’t help. It felt like everyone else was out there doing so much, and I had nothing exciting happening. I would catch myself comparing and as my thoughts spiraled, my body started responding, and not in a good way. Th...
Post a Comment
Read more