Those wishing to improve their lung capacity and to generally improve their breathing abilities can draw on a reservoir of Chinese therapies. Among these is the application of acupressure for coughing spasms. Here, pressure is applied to a point between the shoulder blade and spine, at heart level, to provide some relief. Acupuncture therapy can also be effective. An imbalance in the flow of energy to the lungs can be treated by applying needles along the lung meridian on the arms, or along the meridian of another organ with a related rhythm.

Another common therapy for treating breathing problems involves the use of Qigong. This traditional breathing workout manages your breathing to improve your body’s health, mobilize its energy and stamina, and improve respiration. Basically, Qigong is the art of therapeutic breathing. That is, taking a full breath of air into the abdomen. Regrettably, most of us breathe on the shallow side. The key is to breathe deeper. Make it a point to inhale fresh air/qi in through your nostrils all the way down into the abdomen. And don’t forget to exhale through the mouth. The abdomen should visibly push outward as you inhale and contract back in when you exhale. There are also specific breathing exercises to open the spine, which in turn, support the flow of cerebral spinal fluid.

Deep breathing is very important in maintaining the body’s over all health. It not only serves to properly balance your nervous system, but also boosts oxygen delivery to vital organs and keeps your qi moving. The point is, you have to breathe anyway, so why not do it right.

For more information on how acupuncture can with breathing problems, please call Pacific College at 800-729-0941 or visit http://www.PacificCollege.edu

Most people hold their breath when they reach forward to pick up the phone or retrieve a document from a shelf. Breath holding tends to stiffen the trunk, tighten the shoulders reduces flexibility and increases the risk of injury. To increase flexibility, Breathe as You Reach.

How to Breathe as You Reach

Begin observing your breath patterns during movement and reaching. Begin exhaling and while continuing to exhale reach for the object such as the phone or document. To remind yourself to breathe during movement, whisper “Haaaaaah” very softly as you exhale-allow the exhalation time to be nearly twice as long as the inhalation time.

Practice many times until it is automatic. After integrating breathing with reaching, most people report feeling more flexible and comfortable.

When performing accurate cursor movements with the mouse, do you find yourself holding your breath and freezing in place? Most of us stabilize our bodies and hold our breath when we perform precise work. Therefore, avoid fatigue when you Relax and Breathe.

How to Relax and Breathe:

Begin by becoming aware of automatic breath holding patterns when performing precise tasks. Do the following:

Sit comfortably. Now, imagine that as you put on your shirt, the middle button falls off and that you must quickly sew it on. Get a needle with a very small eye. Hold this in between the thumb and index finger of your left hand. Take a white thread with your right hand and hold the thread between your right thumb and index finger. Bring the tip of the thread to your lips. Wet the thread to make it into a point and then thread the
thread through the eye of the needle.

Now act out this threading of the needle. Really hold this imaginary needle in front of you, bring the tip of the thread to the eye of the needle. Literally see yourself threading the needle.

As you are focused and involved in this task, what is happening to your shoulders, the blinking of your eyes, the location and frequency of your breath, the muscle tension in your back, legs, arms and fingers?

In almost all cases, during precise work at the computer–like the imaginary threading of the needle–we stare, hold our breath, raise our shoulders, tense and immobilize our body.

Each time you catch yourself holding your breath, remind yourself to breathe. Practice exhaling by making a soft Haaaaaaaaa. sound as you exhale. Or, imagine as you exhale that you are gently blowing at a babys eyelids. Perform you mouse movements during exhalation.

Use every mouse click as a reminder to breathe and relax your neck and shoulders.

If you are a senior and you are just waking up to the realization that you can no longer bend over to tie your shoelace or hook your Velcro, you might also be wondering how you could ever imagine yourself doing this highly popularized craze that dates back to ancient India, or where you might even be able to fit in attempting some of those pretzel-like exercises called Yoga.

I have been doing yoga since I was nineteen and now I am definitely in my fifties. To my amazement in the last ten years, yoga trends have moved from a quiet, hidden, thoughtful approach to stress reduction, using gentle stretches, strengthening exercises and breath awareness, to a very aggressive, highly competitive, aerobic sweat shop that has hit every spa and health club in every town and city in the USA. People curious about yoga are finding it very intimidating to enter an overheated, overcrowded yoga class that is, more like boot camp than what the yogis of India intended in their quest for inner truth and health through a daily yoga practice.

So, how is a seasoned citizen who is curious to experience the benefits that yoga has traditionally promoted and is presently claiming as a national cure-all find a friendly and tangible beginning approach to studying yoga in today’s highly yoga competitive climate?

We always have heard that the teacher is “within” and that the body is the temple. I am encouraging every able bodied person looking for a place to begin yoga to find the most available source of yoga that we have every minute of the day AND THAT IS YOUR BREATH.

The word “respiration” means to inspire again and again from within; in other words bringing spirit back to the body for renewal not just once but over and over again.

Breathing is the true gift of life that we have regardless if we are beggars on the street, Wall Street traders, or yoga masters. No matter if we are aware of it or not. Naturally we take our breathing for granted, that is, until our lung capacity is diminished, until we find that we are easily out of breath doing daily activities, where in the past the same activity would not have even fazed us. The yoga practice of Breathing (known as Pranayama) is simply the means of becoming more aware of your breath and of the magical effects that deep breathing brings to your body, your energy, and to your mind. This simple practice will reveal how deep breathing is the foundation of health as well as the gateway for entering into the beginning stages of practicing the very ancient youth restoring art of yoga.

So many students avoid breathing practice in classes and many teachers fail to teach it because it continues to remain one of the mysterious and subtle teachings of yoga.

There is no mystery in the breath. The real mystery is to ask why we don’t breathe. To explore how the breath reflects something much deeper and reflective than the shallow breath most people live with.

In the oriental study of health and healing, the emotion connected to the Lungs is deep grief. This emotional stress can begin at a very young age or sneak up on us as we get older and have more and more responsibilities and disappointments.

Since the lungs reflect and react to deep grief the posture reflecting this grief may show as sunken chest, rounded shoulders, and a collapsed upper back. In turn causing degrees of neck tension, headaches, as well as creating a very shallow space for the heart. Because of the complex process of respiration, the lack of a full breath over time creates tightness around the heart, heaviness in the upper body, and tightness of the diaphragm which, in turn, puts stress on the lower back and sacrum, affecting our ability to stand up straight which adds to the lack of breath capacity.

It is a Catch 22 when these muscles are so tight that breathing into the entire lung space becomes very difficult, and if you don’t breathe fully then the muscles remain tight.

When a student begins to practice deep breathing, they can feel the subtle affects of a deep breath if they are not used to breathing freely. Oftentimes, while assisting a student or friend to lift up out of their slump, by lifting and expanding their chest, I have witnessed them get dizzy from the increased oxygenation. This reveals that posture alone will affect one’s breathing.

The practice of deep breathing can turn this physical and emotional challenge around.

I always suggest to my students in the early stages of their yoga practice to “keep it simple.” Begin with just one pose. One pose can change your whole day.

Likewise with the practice of waking up to the breath I suggest to simply become aware of your breathing. While walking, in conversation, or at work you have the opportunity to observe the changes in your breathing. Start to notice how the breath is affected in different social situations. In conflict and in pleasure the breath reflects your state of mind as it is in that very moment.

A daily morning practice of 10 minutes of balanced deep- breathing, simply inhaling and exhaling, will increase your physical and mental energy. The space in the spine, ribs, and chest will begin to expand and a sense of calm and peacefulness will improve your mood.

The practice of Yoga postures creates the space for greater breath capacity. Doing simple shoulder and chest movements that brings flexibility to the upper chest and open the lungs will open the door for more natural deep breathing.

Begin your breathing awareness exercises lying down on your back. It is helpful to lie on top of a folded blanket under your upper back to allow your chest extra space. Begin with observing how you breathe. Are you a mouth breather or a nose breather? If you breathe through your mouth it is important to get into the habit of breathing through your nose. Breathing through your mouth lets bacteria and germs enter your body without the filtering system of the nostrils. Breathing through your mouth also dries out the throat, and unlike nose breathing, does not warm the breath.

Begin to notice at what point your breath gets tight. Observe the sound and sensation of the air moving through your lungs. Observe the balance between your inhalation and exhalation. As you relax those areas that show tightness, your breathing also will begin to expand and miraculously you will find yourself feeling more calm and relaxed. Continue this process until you feel a more easeful flow of your breath. From here, begin to count to yourself the length of your inhale and exhale. The breathing cycle is simply a complete breath in and a complete breath out. Find a comfortable count for your breathing rhythm. Proceed to inhale and exhale with a workable count. You may begin with a 6 or 8 seconds per breath and after some time and practice you will be able to extend your count as you go along.

It is important to take care not to feel any strain while doing your deep breathing. With regular practice, you will begin to experience an increase in your lung capacity. This will be the invitation to increase your timing. Practice this simple breathing exercise on walks, while waiting for the bus, or at the market, workplace, etc. As you practice deep breathing, your posture will improve, back aches will begin to disappear, and your mental attitude will be uplifted.

This process may seem too simple. As you stop to take the time to begin your practice you may note the profound shift your mind moves to. You also will notice the increase in muscle activity in your back, chest and ribcage. In the beginning when you are noticing your breathing you will have to think about lifting your chest up. In time you will be surprised to feel how the power of deep breathing will be the support that keeps your upper body lifted.

Now, with a deep inhalation, your personal journey with yoga can easily begin regardless of your age, your environment, or your physical limitations. Without intimidation or a flexible body your world will now open and expand with each new breath that you take. This is the simple beginning of a new awareness into the essence that is the support for life itself. Tapping on this doorway can lead to a magical journey into the mysterious world of the unquestionable gift which is the life force that is present and available within each and every one of us.

Some points:

1. Observe your breath
   
   
2. Balance your breath
   
   
3. Follow your breath from the beginning to the completion of each inhale and exhale
   
   
4. Feel the transformation to a calmer state of mind.
   

How to Observe and Change Your Breath

Sit comfortably in a chair. Drop your hands to your lap, relax and study
your breathing patterns. Observe where and how rapidly the breathing
movements occur. Does your stomach expand when you inhale and contract
when you exhale? Is your exhalation longer than your inhalation? As you
exhale, can you count to five or longer?

Now place your hand on your mouse and perform fine mouse movements.
Concentrate and focus your attention as you manipulate and click the
mouse. Draw your name backward with the mouse and left click after each
letter. As you performed the mousing task, did you notice that your body
stiffened and became more still and fixed, that your breathing pattern
shifted higher into your chest, or that you breathed more rapidly? In
almost all cases, breathing shifts higher in the chest and becomes more
rapid.

Use this observation to remind yourself to breathe lower and slower.
Imagine that you have a balloon in your stomach that enlarges when you
inhale and becomes smaller when you exhale. Allow your exhalation time to
increase by reducing the airflow. Make sure that you exhale completely.
Imagine that you are gently blowing air over your lovers or babys eyelids.
Do this with a slight smile.

During the day, observe your breathing. If you find that you are
breathing rapidly or in your chest, slow your exhalation and shift your
breathing to your abdomen. Practice slow breathing before you begin
a task.

How to Observe and Change Your Breath

Sit comfortably in a chair. Drop your hands to your lap, relax and study your breathing patterns. Observe where and how rapidly the breathing movements occur. Does your stomach expand when you inhale and contract when you exhale? Is your exhalation longer than your inhalation? As you exhale, can you count to five or longer?

Now place your hand on your mouse and perform fine mouse movements. Concentrate and focus your attention as you manipulate and click the mouse. Draw your name backward with the mouse and left click after each letter. As you performed the mousing task, did you notice that your body stiffened and became more still and fixed, that your breathing pattern shifted higher into your chest, or that you breathed more rapidly? In almost all cases, breathing shifts higher in the chest and becomes more rapid.

Use this observation to remind yourself to breathe lower and slower. Imagine that you have a balloon in your stomach that enlarges when you inhale and becomes smaller when you exhale. Allow your exhalation time to increase by reducing the airflow. Make sure that you exhale completely. Imagine that you are gently blowing air over your lovers or babys eyelids. Do this with a slight smile.

During the day, observe your breathing. If you find that you are breathing rapidly or in your chest, slow your exhalation and shift your breathing to your abdomen. Practice slow breathing before you begin a task.

Copyright 2003 Erik Peper, Ph.D. and Katherine Hughes Gibney. Permission to copy and distribute Healthy Computing Email Tips for personal use is granted. Distribution or copying of Healthy Computing Email Tips for commercial purposes is prohibited without prior written consent of the copyright holders

The presence of special breathing practices in the ancient cultures has always been a mystery to people in the Western world. There are numerous beneficial physiological mechanisms that are triggered when we turn our attention to the breath and then increase it’s volume. When volume, rate and attention level are all altered, dramatic physiological, and even emotional, changes can occur. As it turns out, unknown to science until very recently, the action of the lungs, diaphragm and thorax are a primary pump for the lymph fluid, a lymph heart. This mechanism may be more important to the lymph heart than body movements. In addition, the breath is the source for oxygen which is the key element in the body’s ability to produce energy. And the act of relaxed, full breathing moves the function of the autonomic nervous system towards balance or homeostasis. (Please see the section on physiology in “The Most Profound Medicine” for a complete revelation of the mechanisms initiated by Qigong).

From the traditions of the ancients we know that breathing practices are important. Why would they continue to employ techniques that were ineffective? Empirical science, the scientific method of all original cultures, is based on trial and error. That which has value is kept and employed. That which is found to have little or no value is dropped. In the empirical approach, that which is kept, is “tried and true”. Empirically breath practice is “tried and true”.

We also know that these practices are important through clinical experience. Patients who have learned and used breath practice as a part of their daily personal system of self-applied health enhancement respond more quickly to treatment, no matter what type of physician they are seeing. Individuals who are well are able to remain more well, adapt to greater stress and have greater endurance when they keep breath practice in their daily self-care ritual.

Inspiration is the rush that one feels when over taken by spiritual energy, it is the force that impels one forward into life, and it is the divine influence that brings forth creativity and vitality. Inspiration is, also, “to breath in “. The breath is a link to the most profound medicine that we carry within us. Within this nearly unconscious gesture, a breath, that we enact 1,261,440,000 (1 and 1/4 billion) times in our life span there is a simple yet profound healing capability.

Our first act when we emerge from the womb is to inspire. Our last act is to dis-inspire or expire. These breaths, first in and finally out, are like parentheses that encompass our corporal life. It is no surprise that the breath would be so remarkably linked to the power of healing.

Subsequent columns will provide specific instructions for the following breathing practices:

• Full Chest and Abdominal Breathing
  
• Every Seventh Breath Full and Relaxed
  
• Extending the Inhalation, Extending the Exhalation
  
• Exhale to Compress the Organs
  
• Rapid Abdominal Breathing
  
• Alternate Nostril Breathing
  

• Abdominal Lift
  

Applications Suggestions:

• Health maintenance: 10 to 12 repetitions, 2 to 3 sessions per day.
• Health enhancement: 10 to 12 repetitions, 4 to 6 sessions per day.
• Disease intervention: Start slowly and build up to 15 to 20 repetitions, 8 to 10 sessions per day or up to even 100 repetitions in a single session.
• Getting started: 10 to 12 repetitions, once or twice per day. Notice that this method is very quieting.

Other columns provide specific instructions for the following breathing practices:

• Breathing Practices
  
• Full Chest and Abdominal Breathing
  
• Every Seventh Breath Full and Relaxed
  
• Extending the Inhalation, Extending the Exhalation
  
• Exhale to Compress the Organs
  
• Rapid Abdominal Breathing
  

• Abdominal Lift
  

Application Suggestions:

• Health maintenance: 6 to 10 repetitions, 2 to 3 sessions per day.
  

  
  

• Health enhancement: 6 to 10 repetitions, 4 to 6 sessions per day.
  

  
  

• Disease intervention: Start slowly and build up to 15 to 20 repetitions, 10 to 15 sessions per day
  

  
  

• Getting started: 2 to 3 repetitions, once or twice per day. Remember to build up slowly, more is not better.

• Breathing Practices
  
• Full Chest and Abdominal Breathing
  
• Every Seventh Breath Full and Relaxed
  
• Exhale to Compress the Organs
  
• Rapid Abdominal Breathing
  
• Alternate Nostril Breathing
  
• Abdominal Lift
  

The rhythm, every seventh or every twentieth breath, is best set at each individual’s favorite number (seven happens to be mine). The point is not so much to count breaths as it is to become conscious of the breath and to initiate repeated deep breaths throughout the day. It could as easily be 10 or 12 full breaths per hour or a deep breath every 5 minutes. The primary feature of this particular technique is to spread the dramatic value of deep breathing throughout the whole day.

For example, a number or patients (health seekers) who have digital watches have set their alarms to remind them to take this breath. Another technique is to place colored sticker dots (available at office supply stores) to phones, mirrors, doors, etc. as constant reminders . Not only does the successful practice of this method give excellent physiological results but it also enhances consciousness or awareness.

It is very evident in the clinic that those people who become conscious enough to allow new health practices into their lives often have results that would be defined as dramatic by medical science. Note that the application suggestions for this breath technique tie it to awareness and consciousness. This is a truly extraordinary practice. When you master it authentically, you will literally be a new person. There is nothing but our inability to remember and our compulsive addiction to complexity and business that would keep one who is in need of healing from doing this practice constantly throughout the day. This method is truly the profound within the simple.

Application Suggestions:

• Health maintenance: As often as you like or your consciousness will allow.
  

  
  

• Health enhancement: As often as you like or your consciousness will allow.
  

  
  

• Disease intervention: This breath practice is a powerful healer. Turn your attention to this practice and you will experience immediate benefit.
  

  
  

• Getting started: Create a plan for remaining conscious of the benefits of this practice and staying consistent in application. 2 to 3 repetitions, once or twice per day.
  

• Breathing Practices
  
• Full Chest and Abdominal Breathing
  
• Extending the Inhalation, Extending the Exhalation
  
• Exhale to Compress the Organs
  
• Rapid Abdominal Breathing
  
• Alternate Nostril Breathing
  
• Abdominal Lift