Most of us wouldn't think we could control the level of pain we feel from any given cause by simply knowing how to breathe properly.
But it's true.
The trouble is that most people don't really know how to breathe.
Especially if you have a sedentary occupation, the chances are you normally only use a fraction of your lungs when you breathe.
If you only inhale into the top part of your lungs and do so fairly rapidly even when at rest, then you are "shallow breathing".
Power breathing is the very opposite of shallow breathing.
Whereas the latter gives the body just enough oxygen to function without passing out, the former fills the lungs to full capacity and thereby optimises the oxygen supply to the bloodstream.
As a result, the power breather gives his brain and other vital organs the sustenance they need formaximum health and efficiency, and mental alertness.
How can breathing be linked to pain control? It's only natural, when you know you're about to suffer pain (e.
g.
the dentist gets his drill ready) to take a deep breath.
It's a way of making you strong enough to bear it, physically and mentally.
Similarly, when we know a physical effort is required of us, e.
g.
to pick up a heavy object or push a piece of furniture across the room, we take a deep breath to make ourselves strong enough for it.
This increases the oxygen supply to the heart, which will suddenly face a greater work load.
I want to quickly go through how power breathing can help us control and reduce pain.
The pain we suffer from various everyday ailments can usually be managed in much the same way.
If when in pain we continue with shallow breathing then the pain we feel ismore likely to last longer and be more intense.
So help your mind and body through this difficult time with power breathing.
Remember to breathe through your nose, not your mouth.
There are numerous reasons for this that I shall probably go into in a later Newsletter.
For now, just accept the importance of this point.
It applies to both inhaling and exhaling.
You must be completely relaxed as far as possible (I know pain makes it difficult to relax but try nevertheless).
You don't have to sit cross-legged on a mat on the floor as long as you are comfortable and balanced, whether standing or sitting.
Start with a full exhalation.
We want to get rid of any stale air that's been there too long and start with a clean slate.
This means drawing in the outer abdomen wall and thereby pressing the lower ribs together.
"Collapse" the mid-section of your lungs to force air out from there.
Then lower the shoulders and collar bone to expel air from your upper lungs.
Don't consciously exhale until you've completed these movements.
Then purposely expel whatever air is left by blowing out, again, through the nose, for two or three seconds.
At this point, allow air to enter your lungs without consciously inhaling, in the following manner.
Start with the bottom of your lungs.
Push your abdomen outwards without consciously inhaling.
Youmay be surprised to discover that this action alone draws air into your lower lungs.
Next, expand your lower ribs and the mid part of your thorax.
This causes air to gradually enter the middle part of your lungs.
Finally, arch out your chest fully and draw in as much air as possible to your upper lungs.
Draw in your abdomen a little, to provide some support for the lungs.
Try holding your breath for a few seconds, occasionally, and compressing it.
This aids in relaxation and is very beneficial.
When done properly, someone looking from the side would see a slow, continual wave-like movement from the area of your abdomen upwards as, first your lower abdomen, then your middle lung area and finally your upper chest expand, and then slowly contract in the same order.
Try doing this for one minute on the first occasion.
Gradually increase it over subsequent days until eventually you can spend 15 or 20 minutes doing it once or twice a day.
Even when not doing this exercise, try to change the way you breathe to accord with this method.
When out on a walk, count the number of steps to inhale, say 5, the number to hold your breath, say 3, and the number to exhale, say 8.
Try this and adapt to the numbers that suit you.
As your fitness improves you will be able to gradually increase the counts.
You can improve health and cope with pain by using power breathing.
Not only that, it will give you benefits that will last you all your life.
But it's true.
The trouble is that most people don't really know how to breathe.
Especially if you have a sedentary occupation, the chances are you normally only use a fraction of your lungs when you breathe.
If you only inhale into the top part of your lungs and do so fairly rapidly even when at rest, then you are "shallow breathing".
Power breathing is the very opposite of shallow breathing.
Whereas the latter gives the body just enough oxygen to function without passing out, the former fills the lungs to full capacity and thereby optimises the oxygen supply to the bloodstream.
As a result, the power breather gives his brain and other vital organs the sustenance they need formaximum health and efficiency, and mental alertness.
How can breathing be linked to pain control? It's only natural, when you know you're about to suffer pain (e.
g.
the dentist gets his drill ready) to take a deep breath.
It's a way of making you strong enough to bear it, physically and mentally.
Similarly, when we know a physical effort is required of us, e.
g.
to pick up a heavy object or push a piece of furniture across the room, we take a deep breath to make ourselves strong enough for it.
This increases the oxygen supply to the heart, which will suddenly face a greater work load.
I want to quickly go through how power breathing can help us control and reduce pain.
The pain we suffer from various everyday ailments can usually be managed in much the same way.
If when in pain we continue with shallow breathing then the pain we feel ismore likely to last longer and be more intense.
So help your mind and body through this difficult time with power breathing.
Remember to breathe through your nose, not your mouth.
There are numerous reasons for this that I shall probably go into in a later Newsletter.
For now, just accept the importance of this point.
It applies to both inhaling and exhaling.
You must be completely relaxed as far as possible (I know pain makes it difficult to relax but try nevertheless).
You don't have to sit cross-legged on a mat on the floor as long as you are comfortable and balanced, whether standing or sitting.
Start with a full exhalation.
We want to get rid of any stale air that's been there too long and start with a clean slate.
This means drawing in the outer abdomen wall and thereby pressing the lower ribs together.
"Collapse" the mid-section of your lungs to force air out from there.
Then lower the shoulders and collar bone to expel air from your upper lungs.
Don't consciously exhale until you've completed these movements.
Then purposely expel whatever air is left by blowing out, again, through the nose, for two or three seconds.
At this point, allow air to enter your lungs without consciously inhaling, in the following manner.
Start with the bottom of your lungs.
Push your abdomen outwards without consciously inhaling.
Youmay be surprised to discover that this action alone draws air into your lower lungs.
Next, expand your lower ribs and the mid part of your thorax.
This causes air to gradually enter the middle part of your lungs.
Finally, arch out your chest fully and draw in as much air as possible to your upper lungs.
Draw in your abdomen a little, to provide some support for the lungs.
Try holding your breath for a few seconds, occasionally, and compressing it.
This aids in relaxation and is very beneficial.
When done properly, someone looking from the side would see a slow, continual wave-like movement from the area of your abdomen upwards as, first your lower abdomen, then your middle lung area and finally your upper chest expand, and then slowly contract in the same order.
Try doing this for one minute on the first occasion.
Gradually increase it over subsequent days until eventually you can spend 15 or 20 minutes doing it once or twice a day.
Even when not doing this exercise, try to change the way you breathe to accord with this method.
When out on a walk, count the number of steps to inhale, say 5, the number to hold your breath, say 3, and the number to exhale, say 8.
Try this and adapt to the numbers that suit you.
As your fitness improves you will be able to gradually increase the counts.
You can improve health and cope with pain by using power breathing.
Not only that, it will give you benefits that will last you all your life.