September 19, 2006 in Features

Proper breathing boosts mind, body

Doug Worgul The Kansas City Star
 

The belly test

Breath guru Pam Grout suggests taking the Belly Breath Test to determine whether you’re breathing properly:

» Lie down.

» Put a book on your belly

and another on your chest.

» Take a breath. If the book

on your chest rises higher than the one on your belly, you’re not breathing as effectively as you could.

Practice proper breathing

» Slowly breathe in through your nose for a count of four. Push your belly out as you inhale, expanding your diaphragm. Let your belly

and diaphragm do the work, not your chest.

» Hold this breath in for a

count of seven.

» Exhale slowly through your mouth for a count of eight. When you exhale, try to make a soft “whoosh” sound by holding the tip of your tongue against the roof of your mouth.

Sources: drweil.com; American Fitness Professionals and Associates, WebMD.com, www.pamgrout.com

The key to a healthier, more energetic, less stressful life is right under your nose. Actually, it is your nose. You need to use it properly to breathe better.

Andrew Weil, the holistic health guru, has said that if he could give only one tip for better health, it would be to breathe properly.

“Practicing regular, mindful breathing can be calming and energizing,” Weil says. “And it can even help with stress-related health problems ranging from panic attacks to digestive disorders. Since breathing is something we can control and regulate, it is a useful tool for achieving a relaxed and clear state of mind.”

Pam Grout couldn’t agree more. Grout, author of the book “Jump Start Your Metabolism: How to Lose Weight by Changing the Way You Breathe” (Fireside 1998), says most people aren’t getting the capacity they could.

“Our lungs are capable of holding a couple of gallons of oxygen per breath, but we’re settling for only a couple pints,” Grout says. “Even our ‘deep’ breaths aren’t really all that deep. We usually just take oxygen into our chests, not deep down toward our bellies where we really need it most.”

Shallow breathing impoverishes our cells and slows our metabolism, Grout says. “Oxygen is the fuel that runs your body. Without enough oxygen, your metabolism automatically slows down.”

Weil says learning to breathe properly can dramatically lower stress, lower heart rate, lower blood pressure and improve brain function.

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