Breathing is so fundamental to being alive, yet not many people think of this. It is only when we run out of breathe, perhaps after running, when inside water, or when there is no ventilation, that we remember how desperate we need this air (oxygen).

Now, experts have discovered that how we breathe, whether shallow (chest breathing) or deeply (abdominal breathing), can determine how long and healthy we will live.

This research, published in the journal of Chest, was carried out by researchers at the University at Buffalo, New York, USA. The researchers had carried out a 29 years study on the association between shallow breathing as a result of impaired lung function and mortality.

The researchers discovered that the participants breathe the wrong way, using the muscles of their upper chest, neck and shoulders. As a result, they do not get all the needed oxygen for their brain and cells of the body.

“Shallow breathing leaves a large amount of air in the lungs that has low level of oxygen and high level of carbon dioxide. The transfer of oxygen and carbon dioxide to and fro the blood is sharply reduced.

The risk of death was increased for participants with moderately impaired lung function, “Dr. Schanemann said.

The experts believe that our lungs efficiency is greatly reduced as we age because we inhale air pollution, dust, chemicals, and cigarette smoke. “This inefficiency in assimilating oxygen into the lungs greatly contributes to high blood pressure”, the research further said.

However, a group of experts from various fields of studies have explained in a new book, Breath in Action, that learning to breathe properly, using our abdomen, will impact positively on our health, and reduce our stress levels.

One of its co-editors, Jane Boston, senior voice practitioner at the Royal Academy of Dramatic Art in London, says that paying attention to your breathing can be the best preventative treatment for numerous health issues notably asthma and high blood pressure.

“We tend to take sips of breath and hold it when we’re anxious, both of which can have a ripple effect through the system. One bad habit, like shallow breathing can make you more susceptible to lower back pain.

“On a philosophical level, breathing properly helps to keep the mind open, enabling you to think about who you are, what and why you’re doing something. But primarily, if you breathe in the right way, you’ll have better digestion, your balance will be improved, and you’ll develop an optimum posture”, says Boston.

Kate Mackenzie, an asthmatic patient, is completely in sync with this. According to her, she had been able to control her asthma attacks by breathing properly.

“A few years ago, when I moved to London, I noticed my asthma would get much worse in the summer. I came across an article about controlling my asthma through breathing exercises and thought I’d give it a go,” says Kate.

Every day for the next six months, Kate would lie down for 20 minutes and breathe deeply.

“You have to make sure you’re breathing the right way,” she says, “with your stomach inflating as you breathe in, rather than your chest. I noticed the difference within a week and felt much better for a long time afterwards”, she said.

Kate believes that the exercises had a long-term impact on her lung capacity and she now practices yoga regularly to maintain her breath and posture.

For the average person without respiratory problems, daily yoga exercises are not necessary. Instead, Jane advocates that people should try to change the way they breathe in a more general sense.

Experts believe that breathing from the abdomen is very important because the blood in the lowest part of the lungs is rich in oxygen. Abdominal breathing means breathing fully from your abdomen or from the bottom of your lungs. It is exactly the reverse of the way you breathe when you’re anxious or tense, which is typically shallow and high in your chest. If you’re breathing from your abdomen, you can place your hand on your abdomen and see it actually rise each time you inhale.

To practice abdominal breathing, follow these steps:

1. Place one hand on your abdomen right beneath your rib cage

2. Inhale slowly and deeply through your nose into the bottom of your lungs. Your chest should move only slightly while your stomach rises, pushing your hand up.

3. When you’ve inhaled fully, pause for a moment and then exhale fully through your mouth. Purse your lips and imagine that you are blowing on a hot spoonful of soup. As you exhale, just let yourself go and imagine your entire body going loose and limp. It should take you twice as long to exhale as it did to inhale.

4. In order to fully relax, take and release ten abdominal breaths. Try to keep your breathing smooth and regular throughout, without gulping in a big breath or exhaling suddenly.

SOURCE :
http://nationalmirroronline.net/new/how-you-breathe-determines-how-long-you-live/