Image by _urbanizr via Flickr

Today’s post comes from guest blogger Alexis Bonari.  Alexis contacted me with a really interesting and relevant topic, so please enjoy this wonderful piece on BREATHING!

Stand in front of a mirror.  Put your left hand on your chest and your right hand on your belly.  Take a deep breath and observe yourself in the mirror.

• Did you raise your rib cage?
• Did you raise your shoulders?
• Did the muscles in your neck tense up?

If you did, you probably use your chest too much to breathe.

To check again, take a quick inhale through your nose.  Did the hand on your chest move more than the one on your belly?  Chest breathing is usually shallow and can be the cause of tension and pain in the head and upper body as well as a trigger for headaches.  Chest breathing can even result in (and cause!) mental states like anxiety, stress, and exhaustion.

Diaphragmatic Breathing

If you feel that you might be using your chest rather than your diaphragm to breathe, you might consider working towards more mindful, diaphragmatic breathing.

The diaphragm sits below our lungs and, according to the Cleveland Clinic, is the most efficient muscle for breathing.  Mindful, diaphragmatic breathing is especially helpful for individuals with lung disease, individuals who experience anxiety or stress, and even singers.

Benefits for COPD

People with chronic obstructive pulmonary disease (COPD), including emphysema and chronic obstructive bronchitis, have much to gain from changing their breathing habits.  The diaphragm is a muscle, and like any other muscle, it grows stronger with use.  A strong diaphragm allows air to empty from the lungs and refill with new air more efficiently, slowing breathing rate and decreasing stress on the lungs.

Benefits for Anxiety

Panic attacks are frightening experiences.  When we’re stressed, we tend to resort to shallow chest breathing or hyperventilation, which lower blood levels of carbon dioxide and actually exacerbates anxiety by making us feel short of breath.  With mindful, level, deep breathing techniques, we are more capable of keeping our cool when anxiety strikes—without a paper bag.

Benefits for Singing and Voice

For those of us working on our audition tapes for American Idol, mindful breathing can help our muscle control during the slow and steady exhale when we sing and the quick, deep inhale before we dive into the chorus.

How-To

1. Sit in a comfortable chair with your knees bent and upper body relaxed (but not slouched).
2. Put one hand on your upper chest and the other barely below your rib cage.
3. Flex your stomach muscles so they go inward when you exhale through pursed lips (think “cheesy kissy face”).  Make sure that when you breathe, the hand on your chest remains still.  Continue for 5-10 minutes 3-4 times a day.

You’ll probably feel tired after this exercise.  Consider it a workout (because it kind of is).  Remember, the diaphragm is a muscle, too.  If you don’t use it, you’ll lose it.

Alexis Bonari

Bio: Alexis Bonari is a freelance writer and researcher for College Scholarships, where recently she’s been researching public admin scholarships while preparing a guide on at risk student grants. In her spare time, she enjoys square-foot gardening, swimming, and avoiding her laptop.