General Health Take A Deep BreathOne thing we know how to do is breathe. Or do we? Whether we’re elite athletes or nervous Nellies, proper breathing can improve our health; state of mind; and athletic performance. Athletic coaches and wellness experts everywhere are teaching conscious breathing for a competitive edge and a clear head.
In the modern world of stress, there are plenty of things that keep us from breathing well. Racing hearts; high blood pressure; tight clothes; poor standing posture or even slouched computer posture can all affect how well and how often we’re inhaling and exhaling. The best guess is that, on average, we’re taking about 15 breaths per minute, using about one third of our lung capacity.
Recent research shows that 10 or fewer deep breaths per minute is ideal. Slower, deeper breaths that use the diaphragm have a positive effect on our nervous systems; the alpha waves in our brains; and cardiac rate variability. It’s healthier for your heart rate to fluctuate from 60-80 beats per minute than 70-75 beats per minute.
Try this simple technique a few times a day, especially while you’re working out:
1. Inhale deeply.
2. Exhale first in a short burst as if blowing one candle on a birthday cake. Activate your diaphragm as you puff out.
3. Continue exhaling with a long, slow, complete release.
4. Inhale as if you’ve been told to hold your breath, completely filling your lungs from bottom to top.
5. Hold your breath for a few seconds to allow the oxygen to saturate the cells.
6. Exhale slowly and completely.
7. Repeat steps 4 to 6 for about 5 minutes.
Sip on a whey protein shake when you’ve slowed it all down, and let the taste linger. You’ll have fed your muscles, soothed your soul, and given your mind and body a health, focus and performance boost.
In the modern world of stress, there are plenty of things that keep us from breathing well. Racing hearts; high blood pressure; tight clothes; poor standing posture or even slouched computer posture can all affect how well and how often we’re inhaling and exhaling. The best guess is that, on average, we’re taking about 15 breaths per minute, using about one third of our lung capacity.
Recent research shows that 10 or fewer deep breaths per minute is ideal. Slower, deeper breaths that use the diaphragm have a positive effect on our nervous systems; the alpha waves in our brains; and cardiac rate variability. It’s healthier for your heart rate to fluctuate from 60-80 beats per minute than 70-75 beats per minute.
Try this simple technique a few times a day, especially while you’re working out:
1. Inhale deeply.
2. Exhale first in a short burst as if blowing one candle on a birthday cake. Activate your diaphragm as you puff out.
3. Continue exhaling with a long, slow, complete release.
4. Inhale as if you’ve been told to hold your breath, completely filling your lungs from bottom to top.
5. Hold your breath for a few seconds to allow the oxygen to saturate the cells.
6. Exhale slowly and completely.
7. Repeat steps 4 to 6 for about 5 minutes.
Sip on a whey protein shake when you’ve slowed it all down, and let the taste linger. You’ll have fed your muscles, soothed your soul, and given your mind and body a health, focus and performance boost.
