Letting it all out

 _© 2009  C Cloutier Creative Commons Licence

What do you do if someone asks you to take a good long breath?

My reaction would be to suck in my breath for as long as possible and then let it all out in a rush.  

But it seems that this was another bit of my breathing that had got itself into a bit of a tizz!

I've discovered that the best thing for my lungs, my heart and just about every other bit of my body is to breathe out for as long as I can and to breathe out for longer than I breathe in.

So, now I am practising this exercise - sitting quietly, breathing in through my nose letting my tummy expand, counting the beats as I breathe in and then breathing very slowly out counting the beats until I've breathed out for a couple of beats more than I breathed in.  

As I relax I try to go just a little bit slower still - without straining - as I let it all out!

Note to self enjoy relaxing as you breath out slowly
Did you know? breathing out for longer helps to clear your lungs so you can breathe more effectively which is really important for anyone with COPD, Asthma, Emphysema or anxiety attacks

Enjoy more posts about breathing well: 
So you know how to breathe right?
Taking it slowly
Steady as it goes

Steady as it goes

Does your heart ever feel like it's all of a flutter? Unless it's in the early throws of love, it's not a nice feeling is it?

And it turns out, it's not great for the old ticker either which prefers to be as regular as clockwork.   The great thing I've discovered is that if you breath steadily your heart automatically finds a nice steady rhythm.

If I've had a bit of a stressful day I sit down quietly and breathe in through my nose, letting my belly expand gently and then breathe out slowly through my mouth.  

After a minute or so I'm nice and relaxed and I count how many beats I breathe in for.  Then for 5 minutes or so I try to breathe in for this many beats each time and breathe out for a few beats more.

It's as simple as that.  I'm nice and calm and the old ticker's happy.

Note to self: Take some time each day to breathe steadily.

Did you know? A steady heart rhythm can reduce your risk of a heart attack

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You know how to breathe, right?
Taking it slowly

Taking it slowly ...

I have to confess I am not very good at taking it slowly.  I am one of those people who rush around like a wound up toy until I am all unwound and exhausted.  And then I just flop.

What about you? Do you manage to find some time everyday to enjoy a bit of a go slow?

_{"Tasting the sun" © 2006 Pedro Simoes Creative Commons license} 

As I beetle around my breathing gets really short and shallow and I've learnt this makes my heart pump faster and faster.  And if my poor old heart has to go like the clappers to keep up, I get even more exhausted.

So I am having a go at breathing slower.  I try to take 5 minutes first thing just to sit still and breathe!  I breathe in slowly through the nose and let my belly expand and then exhale slowly through my mouth.

And if during the day I find myself in a tizzy I sit down - even if just for a minute - and breathe slowly.  I instantly feel calm and energetic which is a brilliant combination.

Note to self: Take a minute to enjoy a bit of slow breathing.

Did you know? If your heart pumps slower, your blood pressure comes down.

Enjoy more posts about breathing well:
So you know how to breathe, right?
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So you know how to breathe, right?

What do you mean? Of course I do!

Well I didn't.  When I breathed in, I sucked my tummy right in and when I breathed out, let it back out again.  I'd got it completely the wrong way round!

"Haiku" © 2010 Julie Scott 

Apparently, I needed to breathe in through my nose and let my tummy expand and then breathe out through my mouth and let my tummy gently fall back.  

How could I be getting it so wrong all these years? Actually, I am not the only one.  Lots of us forget what we knew naturally when we were born. 

I've now discovered that breathing well is the most amazing "medicine" that can help control all sorts of conditions including high blood pressure, IBS, COPD, stress and depression.  Wow!

Note to self
Let my tummy expand as I breathe in through my nose.

Did you know?
Clinical studies have shown that breathing well can reduce blood pressure, COPD, anxiety attacks and IBS symptoms.

Enjoy more posts about breathing well:
Taking it slowly
Steady as it goes