Why breathing?
Superior breathing leads to more effective thinking, higher productivity, better health, and a deeper sense of well-being. Yoga practitioners have used this ancient relaxation secret for over 2,000 years.
Doctors know that constricted breathing can contribute to the development of anxiety, asthma, hypertension and migraine. And it can aggravate symptoms of other medical disorders, including insomnia.
Active breathing is the only way we can deliberately affect the involuntary nervous system. By breathing in a slow, deep and regular manner, the heartbeat becomes smooth and regular, blood pressure normalizes, stress hormones (cortisol) drop, and muscles relax. And for those looking to fall asleep, the drop in cortisol makes way for the secretion of the sleep hormone melatonin. The systems of the body work together harmoniously again.
How to breathe efficiently
Start by adjusting your position so that your back is straight, feet flat on the floor and shoulders and neck comfortable, or lie down comfortably on your back.
Focus your attention on your chest, rib cage, and stomach area. Place one hand on the center of your chest and the other hand on your stomach just above the navel. Use your hands to help feel the movement of your body as you perform the following steps.
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Begin to inhale through your nose. Continue to inhale while allowing your belly to expand. Then allow your rib cage to expand and your chest to rise until your lungs are full.
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Begin to exhale through your nose. Continue to exhale while letting your chest relax, your rib cage contract, and your belly return to its original position.
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Repeat this procedure for several complete breaths until these movements feel familiar. If you begin to feel light-headed, return to a normal pattern of breathing.
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Stay as relaxed as possible during your slow abdominal breathing. Become aware of your whole body and make necessary corrections to release tension. For instance, you might feel like sighing or yawning.
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Be gentle with yourself as you gradually master this new way of breathing.
Abdominal breathing is the key
Abdominal breathing or “diaphragmatic” breathing makes use of the lungs most effectively. Because of the way the lungs are shaped, diaphragmatic breathing allows the lungs to absorb the highest quantity of oxygen with each breath. Abdominal breathing maximizes the use of the diaphragm to move air in and out.
The lungs are more massive at their base than at the top. The lower part of the lungs hold more air and have a larger surface area to exchange oxygen and carbon dioxide. The lower part of the lungs receive over a liter of blood per minute while the top part receives only about a tenth of a liter per minute. Abdominal breathing utilizes the bottom of the lungs.
In order to learn voluntary control of the special breathing muscle, the diaphragm, it is helpful to become aware of the whole torso and its movements. That's because we cannot feel the diaphragm directly. When we flatten the dome shaped diaphragm to draw air into our lungs, we do feel the in-flow of air and the satisfaction of the fresh oxygen supply. But we normally don't feel the diaphragm itself. We can easily feel the abdomen.
How to use NightWave, a graphic and video demonstration...
Proven results - blood pressure
Scientific research has found that deep-slow breathing can reduce blood pressure without the use of drugs. A temporary reduction in blood pressure can occur almost immediately, while a cumulative long lasting reduction in blood pressure can occur with repeated sessions of deep-slow breathing. Deep breathing is safe for healthy people. Persons with serious health conditions should consult their physician before doing breathing exercises.
Scientific studies:
Breathing-control lowers blood pressure. Grossman E., Grossman A., Schein M.H., Zimlichman R., Gavish B. Journal of Human Hypertension 2001; 15:263-269.
Slow breathing reduces chemoreflex response to hypoxia and hypercapnia, and increases baroreflex sensitivity. Bernardi L, Gabutti A, Porta C, Spicuzza L. J Hypertens. 2001 Dec;19(12):2221-9. PMID: 11725167 [PubMed - indexed for MEDLINE]
Controlled breathing protocols probe human autonomic cardiovascular rhythms. Cooke WH, Cox JF, Diedrich AM, Taylor JA, Beightol LA, Ames JE 4th, Hoag JB, Seidel H, Eckberg DL. Am J Physiol. 1998 Feb;274(2 Pt 2):H709-18. PMID: 9486278 [PubMed - indexed for MEDLINE]
Slow breathing increases arterial baroreflex sensitivity in patients with chronic heart failure. Bernardi L, Porta C, Spicuzza L, Bellwon J, Spadacini G, Frey AW, Yeung LY, Sanderson JE, Pedretti R, Tramarin R. Circulation. 2002 Jan 15;105(2):143-5. PMID: 11790690 [PubMed - indexed for MEDLINE]
Respiration and Blood Pressure. Parati G, Izzo JL Jr, Gavish B., in Hypertension Primer, Third Edition. JL Izzo and HR Black, Eds. Baltimore, Lippincott, Williams, and Wilkins, 2003; Ch. A40, p117-120.
Reduce anxiety
Many people breathe in a shallow irregular manner when anxious. This leads to chemical imbalances in the blood that aggravate other signs of anxiety such as nervousness, sweaty palms, muscle tension, racing heart, flushed cheeks, and light headedness.
Use Smoooth deep breathing assistant to quickly reduce the physical characteristics of anxiety without expensive mood altering drugs. When you feel anxiety or panic let the soft oscillating motion of Smoooth guide you in slow-deep breathing. This type of slow-deep breathing produces what is know as the "relaxation response." Some experts recommend a four-minute breathing session to fully restore the balance of oxygen and carbon dioxide in the body. Using a NightWave sleep assistant at bedtime will help you restore this balance, bring on the "relaxation response" and prepare your body for sleep.
Controlled breathing is well known, well understood, and widely taught throughout the world as an effective stress reducing technique. That's because it works! Now Smoooth deep breathing assistant and NightWave sleep assistant teach you how to do it. Smoooth makes it possible for you to practice while at the computer. Then you can use the technique throughout the rest of your day, and use NightWave to assist you in falling asleep quickly.
