How To Be Healthy Without Really Trying
Breathing: it's something we do about 670 million times in our lives, yet we rarely give it a second thought—until a mishap, like choking on a chicken nugget, reminds us of its importance. Unlike skipping a meal, neglecting to breathe for even two minutes can lead to dire consequences.
Surprisingly, many of us aren't breathing optimally. It's easy to assume that because we're alive, we're doing it right. However, just as with other natural functions, there's a right and wrong way to breathe. Despite humanity's advancements, we've overlooked the basics of proper breathing.
Ancient cultures, however, had a profound understanding of effective breathing techniques. Before you dismiss this as esoteric wisdom requiring a yurt and crystals, consider that we've previously explored valuable lessons from ancient traditions on happiness, parenting, and maintaining calm. Modern science has since validated these age-old breathing practices, demonstrating that proper breathing enhances health, reduces stress, boosts energy, sharpens focus, and elevates mood—sometimes even more effectively than meditation.
Drawing from James Nestor's insightful book, "Breath: The New Science of a Lost Art," let's delve into the essentials of optimal breathing.
The Perfect Breath
Research indicates that the ideal breathing rate is approximately 5.5 breaths per minute, achieved by inhaling for 5.5 seconds and exhaling for 5.5 seconds. Interestingly, religious practices have long incorporated this rhythm. A 2001 study found that reciting various prayers—from the Latin Catholic rosary to Buddhist mantras—naturally induced this breathing pattern, enhancing well-being. Further studies by Professors Patricia Gerbarg and Richard Brown revealed that maintaining this breathing pace without prayer led to significant psychological improvements in individuals with depression and anxiety. It appears our ancestors intuitively discovered the breathing rhythm that promotes well-being long before modern science explained its efficacy.
Many of us don't achieve this optimal 5.5-second inhale and exhale because we tend to breathe too rapidly, often due to stress. Slowing our breath can increase comfort, relaxation, alertness, and reduce symptoms of anxiety, depression, and confusion.
Another consensus among ancient traditions is the importance of nasal breathing. Texts like the Ebers Papyrus from 1500 BCE and Chinese Taoist writings from the eighth century AD emphasize this practice. Modern science concurs, highlighting that our noses are designed for breathing. Nasal structures filter and humidify air, reducing respiratory infection risks. Nasal breathing also increases nitric oxide production, enhancing oxygen absorption by approximately 18%.
Moreover, nasal breathing encourages diaphragmatic breathing, linked to better lung capacity and reduced stress. James Nestor's experiment of obstructing his nose for 20 days, forcing mouth breathing, resulted in elevated blood pressure, increased stress hormones, higher levels of harmful bacteria, and the development of sleep apnea. Upon resuming nasal breathing, these adverse effects reversed.
For those seeking to reinforce nasal breathing during sleep, some experts suggest using a small piece of tape to gently keep the mouth closed. This practice can promote nasal breathing throughout the night, potentially improving sleep quality and reducing snoring. However, it's essential to approach this method with caution and consult with a healthcare professional before attempting, especially if you have underlying respiratory conditions.
Left Nostril Breathing
If you're seeking relaxation, consider left nostril breathing, which engages the parasympathetic nervous system. Research suggests that breathing exclusively through the left nostril can promote calmness, reduce stress, and improve sleep quality.
To practice:
Close your right nostril with your right thumb.
Slowly inhale and exhale through your left nostril for several minutes.
Focus on deep, controlled breaths to maximize the calming effect.
This technique, known as "Chandra Nadi," can help shift your mental state from anxiety to tranquility.
Right Nostril Breathing
Conversely, right nostril breathing, or "Surya Nadi," can boost energy and alertness by stimulating the sympathetic nervous system.
To practice:
Close your left nostril with your left thumb.
Inhale and exhale through your right nostril for a few minutes.
This method can enhance focus and invigorate your mind, making it a useful tool for combating fatigue.
Box Breathing
To enhance focus and maintain calm, consider "Box Breathing," a technique employed by Navy SEALs:
Inhale for 4 seconds.
Hold the breath for 4 seconds.
Exhale for 4 seconds.
Hold for another 4 seconds.
Repeat this cycle at least six times. This practice can improve concentration and reduce stress, making it beneficial in high-pressure situations.
Incorporating these breathing techniques into your daily routine can lead to significant improvements in health and well-being. Best of all, they require no special equipment or subscriptions—just mindful attention to your breath. By harnessing the power of proper breathing, you can enhance your quality of life, one breath at a time.
Click here to watch a video about how posture affects breathing and your health
Recent Insights on Breathing Techniques
Vogue Article: Mouth Taping
Dr Mark has a special interest in helping recreational athletes of all ages perform better and prevent injury. Correct breathing and postural alignment are critical for top performance and injury prevention and is an integral part of “The Over 40 Athlete System” that Mark has developed.
Dr Julie has a special interest in helping mothers and “mothers to be”. Her Post Graduate qualifications in Paediatric Chiropractic and as an ex-midwife give her a unique ability to help pregnant women, new mums and their young children.
Yours in Health,
Dr's Mark & Julie
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