In my very first Healing and Dealing Article, I mentioned shallow breathing in passing as a key contributor to “various long-term nasties”. But breathing is so important to our health or lack thereof, it’s worth a lot more airtime than a fleeting paragraph or two. You can go a few days without water, weeks without food, years without exercise but go a few minutes without oxygen and you will die. According to my research, as far back as 1947 there were studies done that showed that normal cells can easily convert to cancer cells when chronically starved for oxygen. Lack of oxygen resulting from an overly rapid and shallow breath rate can contribute to heart disease, strokes, depression, sleep issues, fatigue, premature aging and nearly every malady known to humankind.

The stress and pace of modern life, as well as its conveniences, have in many of us led to decreased outdoor activity and increased work inside the home, coinciding with an increase in exposure to pollutants. Restrictive clothing such as tight waistbands, belts and bras compromises the ability to breathe fully and effortlessly and can contribute to digestive, elimination or gynecological issues. These factors combined with the subconscious fear of triggering the emotions stored in our body help create shallow/rapid breathing patterns. Cultivating an intent to face the emotions that can be stirred by continuous proper breathing helps.

Oxygen is the key component in the production of ATP, the chemical basis of energy production in the body. Deeper, slower breathing increases production of ATP. Increased oxygenation also improves blood quality, aiding in the elimination of toxins. It especially improves overall brain function and pineal/pituitary gland rejuvenation. Skin becomes smoother and stress load on the heart is decreased (thanks in part to greater lung efficiency), resulting in lower blood pressure. Increased diaphragmatic range of motion “massages” the heart, liver, pancreas, stomach and small intestine, stimulating blood circulation in these organs.

The website holisticonline.com describes the “perfect breath” in good detail. It starts with a “lower” breath inhalation that begins in the belly, and proceeds upward through a middle, intercostal breath (the lower ribcage expands to the side), completing the inhalation in an upper or high-ribcage chest expansion. Exhalation reverses this direction, and ends at the bottom of the exhale with a key component – what I call an inner hug, where the lower ribs give a gentle squeeze to the diaphragm. This squeeze not only eliminates the last bits of old air in the bottom of the lungs, but when the ribcage relaxes, the next breath begins automatically! This is where effortlessness can begin. Be in no rush to begin the next breath; pausing at the bottom of the breath for a few seconds brings its own benefits, particularly the resting of Body’s systems. Although oxygen uptake occurs on the exhale and thus slow outbreath is recommended overall, sometimes my body likes to just “let go” the air all at once, without pushing. Allow Body to do either, just because you feel to in the moment.

If executed properly, this breathing style is effortless. Strain and deep breathing do not go together and will likely result in significant “forgetting” or a subtle giving-up by Body if you are pushing yourself. Practice and perseverance will help turn relearning into a new integrated Body function with a huge upside. Try taking the breathing test a few times across time out on breathing.com, another “inspirational” resource, and see if your scores improve. Mine have. Don’t be afraid to care!