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We do it 20,000 times a day. You'd think we would have mastered it by now. Why is it so hard to take a proper breath?
When it comes to breathing, babies are the experts. The gentle rise and fall of their bellies as they sleep is a sign they're inhaling for optimal health — deeply, from their diaphragms. But as we age, our breathing tends to become rapid and shallow — an inefficient means of supplying oxygen to our cells, and sending our stress-response systems into overdrive. The result? Burnout, a weakened immune system and disease. But, like many things, we take breathing for granted and don't usually pay attention to it until there's a problem.
While some of us put breathing well at the bottom of our to-do lists, others live for harnessing its power. For centuries, pranayama yoga devotees have tried to manipulate their bodies using controlled breathing techniques. Olympic swimmers, escape artists, competitive breath holders and opera singers attempt to push their physiology beyond its limits by playing with the breath.
For the rest of us, breathing techniques are a tool we can use to orchestrate positive changes within our bodies and minds. "Up to 80 percent of illnesses are exacerbated or caused by stress," says Dr. Richard P. Brown, co-author of The Healing Power of the Breath. "If you teach people to regulate their internal software through breathing, everything else in the body starts to work optimally."
But with pollution indexes soaring in the summer and exposure to pollutants linked to respiratory and cardiovascular diseases, do we really want to be taking big gulps of city air? Short of packing up and moving to the country, most people don't have a choice. Fortunately, regular exercise, a healthy diet and avoiding infection can do a lot to improve lung health and ward off pollution's effects, says Carole Madeley, director of respiratory health programs for the Ontario Lung Association. And on smoggy days, breathe easy: Bring your exercises indoors.
Do:
Don't:
Control the source. Use cleaning products low in chemicals. Swap solvent-based paints and stains for water-based ones — they release fewer volatile organic compounds.
Go with the flow. Many homes are designed to be energy-efficient but some have poor air exchange. Ensure your ventilation system is working properly.
Clear the air. Take a trip to the hardware store for an air purification system that can reduce allergens, mould spores and dust. Filtering your air supply is especially important in highly polluted areas.
Reduce off-gassing. When constructing a new home or renovating an old one, select carpets, flooring and other materials that emit the lowest amount of hazardous pollutants.
Bust dust. For cleaning, use a wet cloth instead of a feather duster. You want to remove particles, not shake them into the air.
Problem: Stress
Solution: Coherent breathing
Take five slow breaths per minute, exhaling and inhaling for equal periods in a regular pattern.
Problem: Insomnia
Solution: Alternate Nostril Breathing
Inhale through left nostril for count of four, holding right nostril closed. Close both nostrils and hold breath for same period. Open right nostril and exhale over four counts. Repeat in reverse order. Continue for five minutes.
Problem: Fatigue
Solution: Bellows breath
Take rapid and equal-length breaths through nose for 15 seconds. Follow with regular breathing. Gradually increase by five-second increments until able to sustain rapid breaths for one minute.
2002: Health nuts and hard partiers belly up to oxygen bars to inhale flavoured O₂, purported to decrease stress and blast away hangovers.
2012: Salt therapy chambers, a popular Euro trend sold as a drug-free treatment for asthma, bronchitis and cystic fibrosis, get a foothold in Canada.
Swap your aspartame-loaded mints for cloves, anise seeds or a salted lemon wedge to freshen breath naturally after a meal.
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