by Dr. Rosalba Courtney ND, DO, PhD
Breathing in through your nose is healthier (insert hyperlink- https://www.rosalbacourtney.com/mouth-breathing/) than doing so through your mouth. Nasal breathing is relaxing and it has a stronger influence on the brain than mouth breathing. The rhythms of breathing can change the rhythms of electrical activity in the brain (insert hyperlink- https://www.rosalbacourtney.com/breathing-and-the-brain-rhythm-oscillation-and-circulation-recent-breakthroughs-in-cognitive-neuroscience/) . but the brain entraining effects of breathing do not occur if you breathe in through your mouth. Nasal breathing improves memory and activates and organizes brain regions affected by stress. Techniques like alternate nostril breathing can be particularly relaxing.
Try the following easy relaxed style of alternate nostril breathing called alternating nose stands;
Alternating Nose Stands
Sit comfortably and a little straight with head in line with your spine and chin not protruding, slightly opening your chest. Relax your shoulders.
Block the opening of the right nostril with your right thumb and push slightly upward.
Stay this way for 3-5 breath cycles. Focusing your attention on your body, the feeling of relaxation in your shoulders and the sensation in your nostrils.
Change sides, block the opening of the left nostril with your left thumb and push slightly upward.
Stay this way for 3-5 breath cycles. Focusing your attention on your body, the feeling of relaxation in your shoulders and the sensation in your nostrils.
Repeat this cycle of alternatively breathing through each nostril up to 10 times.
The dome shaped diaphragm is one of the most important muscles in our body (insert hyperlink- https://www.rosalbacourtney.com/the-diaphragm-whole-body-effects-tip-to-toes-and-mouth-and-nose/), it separates our lungs from our abdominal cavity. Many people think that breathing in while protruding the belly equates with diaphragm breathing but this is not always the case, sometimes keeping a little tension in the abdominal wall, so that the breathing is felt at the back and sides of the lower ribs helps support the diaphragm so that it works better.
A well-functioning diaphragm is essential if you want to use breathing to calm down. A functional diaphragm is able to relax and contract appropriately, co-ordinate its contraction with relaxation of the abdominal wall while also maintaining the ability to raise and widen the lower rib cage
The following 2 stage exercises by progressing from lying to sitting (with alternating soft and firm abdomen) can help to train diaphragm-abdomen-ribcage co-ordination that’s appropriate (and functional) for relaxed and active breathing.
Stay tuned for Part 2 which will look at the following questions and breathing techniques to address them.
If your anxiety persists or gets worse, make an appointment with your doctor to discuss your symptoms and possible treatments.
The next program starts in February 2020
You can see details and book online here. (insert hyperlink- https://www.rosalbacourtney.com/breath-mind-and-body/)