“How Breathing Right Can Improve Your Life”

 

Focusing on your breath can reduce stress, spice up your sex life, help you burn more calories, and more.

TAKE A BREATH: For something so basic, we sure do get it wrong sometimes. "Breathing is the most important thing we do, but the thing we pay the least amount of attention to," says Belisa Vranich, PsyD, author of Breathe ($11; amazon.com). "Our breathing has gotten so dysfunctional that we think it's normal," she says. Turns out, you can use a better breath to fight anxiety, sleep better, and exercise harder. Here are situations where adjusting your breathing can make a huge difference.

WHEN YOU’RE STRESSED: You're in the middle of a work project, and it's not going well. You won't even notice it, but your natural reaction is to take quick and shallow breaths, which actually increases your body's stress response. "The fastest way to stop anxiety is to slow your breathing down to about five breaths per minute," says Patricia Gerbarg, MD, co-author of The Healing Power of Breath ($14; amazon.com) and assistant clinical professor in psychiatry at New York Medical College. Breathe gently and naturally without overfilling your lungs and without forcing the air out, she advises.

WHEN YOU’RE IN PAIN: Whether you've just stubbed your toe, you're nursing a splitting headache, or you have a painful chronic condition, the way you breathe may bring relief. In one small study published in Pain Medicine, volunteers who used a deep, slow breathing technique had a higher pain threshold when their skin was exposed to a very hot or very cold stimulus. Another study concluded deep breathing was ineffective for managing pain in ER patients, but that the majority of those who'd received instruction on deep breathing techniques felt it was useful.

DURING SEX: "Performance anxiety, sexual dysfunction, and problems reaching orgasm can make people anxious about sex," says Ian Kerner, sex therapist and author of She Comes First ($12; amazon.com). He recommends controlled mindful breathing, which can make you more aware of the sensations in your body and track your sexual response. To do it, breathe in through your nose and out through your mouth. You can even count one-two in your head to help you relax. Need to take it up a notch? "I encourage patients to imagine their breath going into their genitals," he says. Visualizing it this way "can make you feel as if your genitals are becoming alive and activated, which can help with orgasm."

FOR CONCENTRATION: For those times that you need to hunker down and get into the zone, Dr. Gerbarg recommends taking a few short, forceful breaths. "Breathe in sharply and breathe out forcefully while shouting 'ha'," she says. (Maybe close your office door while you do this one.) Aim for 20 breaths per minute but do it for no more than 3 to 5 minutes, she advises. One warning: if you have high blood pressure, avoid this type of breathing.

TO PRACTICE MINDFULNESS: Mindfulness is a big buzzword these days; benefits of this meditation-like practice include helping you control your emotions, bettering your relationships, and reducing anxiety and depression. Mindfulness means slowing down and noticing the moment you're in, whether that be the warm water over your hands while you do the dishes or how gorgeous the morning sunrise is. Dr. Gerbarg suggests focusing your awareness on your breath, paying attention to how it moves in and out. This method will slow down breathing and enhance your sense of calm.

ON A RUN: "Breathe through your nose and mouth," says Janet Hamilton, CSCS, exercise physiologist at Running Strong Professional Coaching. You want to relax your jaw so air can move easily through both. (If you use just your nose, for example, you won't be able to take in the same volume of air at the same rate. "It's like using a small garden hose versus a large fire hose," says Hamilton.) This will deliver the oxygen to muscles needed to work properly and perform. Without it, you won't go as far or fast. And don't worry about timing your breathing to your footfall pattern, says Hamilton. You'll naturally fall into a pattern that works for you. "Just relax and do what feels natural," she adds.

ON A RUN…IN WINTER: This is one instance when breathing through just your nose can be an advantage. It may feel more difficult or restricting at first, but it will warm the air before it reaches the lungs, bettering oxygen consumption, says Chip Huss, National Academy of Sports Medicine (NASM) Master Instructor. If that's too hard to do, you can wear a scarf covering your face and breathe through your mouth and nose as normal. Breathing in cold air can cause airways to constrict, so warming the air can help keep airways relaxed, and the oxygen level in your blood stream up, which helps muscles get what they need to perform.

AT SPIN CLASS: Learn to breathe through your nose, then your mouth, advises Huss. But more important than how you breathe is getting into an optimal position to do so. Make sure you hinge at the hip (rather than rounding your back) when leaning over to reach the handlebars, which will give your lungs the space they need to fill with air. Obviously, you don't need those hills to be any harder than they already are.

WHILE LIFTING WEIGHTS: For best muscle power, inhale during the eccentric portion of the lift and exhale during the concentric portion, advises Huss. Translation: let's say you're doing a bicep curl. Exhale as you flex your elbow and curl up and inhale when lowering the weight back down.

DURING HIIT: You know those people killing it in the weight room who are—ahem—noisy breathers? They've got the right idea, especially during HIIT (high intensity interval training) workouts. Huss counsels clients in the martial arts breathing technique called the "Kiai." "It's a method of generating energy through forceful breathing with your diaphragm and pelvic floor muscles." When you do a Kiai breath, inhale, and then on the exhale make a "shushhhh" sound while letting air out of your teeth and drawing in your navel. To put it into action, take the burpee-pushup. Do the Kiai breath at the very bottom of the pushup and explode out into the jump. On a squat, Kiai at the bottom of the squat while driving your heels into the ground.

IF YOU’RE PREGNANT: The hee-hee-hoo-hoo way of breathing you've seen on TV shows might completely backfire, worsening labor, says Vranich. "I have my client actors huff and puff this way when they need to feel stressed for a role," she says. It puts your body into fight or flight mode. Not exactly what you were going for. During pregnancy and labor, practice cat and cow. On your hands and knees, exhale and round your back up (cat). On the inhale, form an arch at the bottom of your back with your tailbone tipped out (cow). Long inhales and exhales are key. "This form of breathing keeps your and your baby's blood pressure low."

DURING MEDITATION: If you have trouble letting thoughts go during meditation, practice breath awareness, says Dr. Gerbarg. Start with 5 to 10 minutes of "coherent breathing" (or 5 breaths per minute); the slow breath will make it easier to get into a state of meditation.

ON A HIKE: One of the newest health spa trends? Forest bathing. The Japanese practice (called Shinrin-yoku) involves visiting a forest. Breathing in certain organic compounds from trees has been shown to increase immune function and reduce stress. To make the most of it, Dr. Gerbarg suggests coordinating each breath with a certain number of steps, which will relax your breath for an even bigger stress-busting boost. Five breaths per minute is perfect for a leisurely forest walk, she says.

AT BARRE CLASS: In class, you'll do lots of mini pulses while in a squat or lunge, for example. It's so important not to hold your breath—even if that's exactly what you want to do, says Lina Belkin, Chief Training Officer at The Barre Code. For example, take lunge pulses. When you pulse down-down-down, you want to exhale-exhale-exhale. (The inhale will naturally come along). On isometric holds, another staple of barre classes (where you are holding one position until you shake), you may again hold your breath because you don't know if you can keep going, says Belkin. Instead, during the hold you want to inhale deeply, filling up your belly and then exhale by pulling your belly up and in.

AT YOGA: You'll hear the instructor tell you when to inhale and exhale. And it can take practice to follow along. "Don't get hung up on the mental racket of 'I can't do this breath thing,'" says Liza Pitsirilos, Co-Founder of WHEALTH, LLC and Pritikin Longevity Center + Spa Mind Body Programming Leader and yoga Instructor. Rather than trying to time your breaths, think about breathing into specific areas of your body. "This is a tool for healing," she says. For example, if you are having relationship problems, it may help to breathe through your heart. Or if you're having a lot of anxiety and GI problems, you might want to imagine breathing through your stomach.

IN A VINYASA FLOW YOGA CLASS: Vinyasa—or flow yoga—is different from other forms of yoga because you are doing quicker movements that "flow" together. Because the poses go so fast, "most people go back to their habitual short shallow breathing because they are in struggle mode," says Pitsirilos. So, slow your breath down and pace your movements according to your breath. (One movement per breath.) Don't worry about going the same pace as the class—what matters more is that you make the most out of your practice.

AT PILATES: Some people hold their breath just to bust out an extra rep, says Scott Danberg, Director of Fitness at the Pritikin Longevity Center + Spa. "This unsafe breathing practice will lead to a rise in pressure in the chest, which can cause dizziness," he says. To do it right, inhale whenever the movement "feels" easier and exhale when the movement "feels" harder, he advises. You can use the technique for ab exercises and stretching, too, he says.

IF YOU HAVE COPD: Having COPD (chronic obstructive pulmonary disease) makes it difficult to breathe. The COPD Foundation recommends two techniques to get you the air you need without having to work so hard. The first is diaphragmatic breathing, which we already went over. The other is pursed-lips breathing: Breathe in through your nose for about 2 seconds. Pucker your lips, and breathe out very slowly—two to three times longer than you spent breathing in. Repeat.

IF YOU HAVE ASTHMA: More than 25 million people (including 7 million children) in the United States have asthma. Asthma can't be cured, and having it requires careful management using long-term control and short-acting medications, avoiding triggers, and regularly checking in with a doctor. Breathing exercises under the guidance of a trained therapist may also help. In a 2014 review of studies published in the journal Breathe, researchers concluded that learning fairly simple breathing exercises can improve a patient's experience with the disease and reduce their need for rescue meds. Talk to your doctor about trying these techniques yourself.

BY: Jessica Migala, Health Magazine, October 19, 2015

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 

“How to Keep Your Lungs Healthy, According to Pulmonologists”

Healthy aging is about more than your heart, brain, or joints—keeping your lungs in tip-top shape is important too. Here's what doctors recommend for easy breathing.

HOW TO KEEP YOUR LUNGS HEALTHY: Even though the heart gets a lot of attention, healthy lungs are also crucial for overall health—particularly in light of the coronavirus pandemic. “You don’t say ‘My lungs bleed for you,’” says Patricia Finn, MD, the Earl M. Bane professor and chair of the Department of Medicine at the University of Illinois at Chicago.  But “there’s a lot of interaction between the rest of your body and your lungs.” Luckily, a heart-healthy lifestyle is also great for the lungs. But if your health habits aren’t up to par, or you’re putting your lungs in harm’s way, you could be at greater risk for lung infections and disease. Here’s what to do, or avoid doing, to keep your lungs in tip-top shape:

MANAGE CHRONIC CONDITIONS: Lung infections often develop as a complication of another chronic illness, says Michael Niederman MD, clinical director and associate chief of pulmonary and critical care medicine at New York-Presbyterian/Weill Cornell Medical Center in New York City. People with congestive heart failure, a chronic condition in which the heart enlarges and struggles to pump enough blood, can have fluid accumulate in the lungs, which increases the risk of bacterial pneumonia. Or, if diabetes isn’t well controlled, the disease can interfere with immune function—and that can increase the risk of lung infection. “Controlling any chronic medical problem can potentially reduce your risk of developing a respiratory infection,” he said.

GO SMOKE AND VAPE FREE: You’ve heard it before, but pulmonologists can’t say it enough: Stop smoking. It’s the No. 1 cause of lung cancer deaths and a major risk factor for lung infections and disease, including chronic obstructive pulmonary disease (COPD). COPD, which includes emphysema and chronic bronchitis, is the 3rd leading cause of the death in the US, according to the American Lung Association. Smoking tobacco or inhaling secondhand smoke gunks up your lungs’ self-cleaning system. Toxins and cancer-causing particles lodge in your airways and in the tiny air sacs (called alveoli) that supply your blood with oxygen and get rid of carbon dioxide. “Smoking breaks down some of these lovely little barriers and restraints that we have in the lung to protect it,” Dr. Finn said. Marijuana smoke is no better. It contains many of the same chemicals and carcinogens as tobacco smoke, says the lung association. As for e-cigarettes, a 2018 government report concludes that vaping cartridges contain and emit potentially toxic substances. Acrolein, a common ingredient, causes irreversible lung damage, says the lung association.

AVOID GERMY SITUATIONS: Covering coughs and sneezes is the polite thing to do, but it’s also good hygiene. A well-placed crook of the elbow can prevent the spread of viruses that cause the flu, the common cold, and more serious respiratory illnesses. Pneumonia often develops as a complication of a respiratory infection, especially the flu. People who contract COVID-19 can develop serious lung complications. Other strategies for preventing the spread of germs that cause lung infection include handwashing and staying home when you’re sick or avoiding close contact with others who have respiratory infections. Anyone can get pneumonia, but older adults, children, and people with chronic diseases like asthma and COPD are especially vulnerable. Likewise for COVID-19. It can affect anyone, but older folks and people with an underlying medical condition may be at greater risk of developing serious illness.

GET YOUR SHOTS: “Something as simple as a flu shot can prevent the flu, which can help avoid developing influenza pneumonia”—a viral form of pneumonia, according to Dr. Niederman. And there’s a downstream benefit because that can protect you from developing very serious bacterial pneumonias, he said. The Centers of Disease Control and Prevention urges all adults to get an annual flu vaccine. You should speak with your physician about getting shots against bacterial forms of pneumonia. The CDC recommends two vaccines that can protect against certain bacteria that can cause pneumonia:

• Adults 65 and older, and anyone (2 and older) with an underlying condition that may boost their risk for pneumococcal disease, should get a pneumococcal polysaccharide vaccine (PPSV23 or Pneumovax).
• The pneumococcal conjugate vaccine (PCV13 or Prevnar 13) is recommended for adults 19 to 64 with immune-compromising conditions. Adults 65 and older who are not immune compromised and haven't previously had the PCV13 vaccine should talk to their doctor about whether to get one.

FILL YOUR PLATE WITH PRODUCE: A diet rich in fruits and veggies is heart healthy and good for the gut—and may also help to prevent chronic lung disease. In a large Swedish study of current and former smokers, people who ate lots of fruits and vegetables had a lower risk of developing COPD than those who ate less. Apples; pears; green, leafy vegetables, and peppers seemed to offer the greatest protection. The more servings, the greater the benefit. Cruciferous vegetables, like arugula, broccoli, Brussel sprouts, and kale, may have cancer-fighting benefits, although the evidence is mixed when it comes to lung cancer. Recently, a large Japanese study suggested that cruciferous vegetables may reduce lung-cancer risk in non-smokers. (But if you are a smoker or former smoker, don't try to get that benefit from vitamins; studies have linked beta-carotene supplements to a higher risk of lung cancer in smokers.)

TAKE YOUR LUNGS FOR A WALK: For overall health, most healthy adults should get 150 minutes of moderate physical activity or 75 minutes of vigorous activity per week. Any exercise that gets your heart rate up counts—be it swimming, cycling, gardening, or brisk walking. As you work out, your lungs work out too. They boost the oxygen supply to the body for energy and remove carbon dioxide. The heart, in turn, circulates more oxygen to your muscles. You may feel out of breath after exercising, but you should not feel breathless. Regular exercise makes that process more efficient, so you use less oxygen and become less winded over time. “Even for people who have underlying lung disease, they’re going to have better physical functioning if they keep themselves well conditioned,” Dr. Niederman said.

STRIKE A YOGA POSE: Dr. Finn says some studies suggest simple yoga with stretching and breathing may actually increase your lung function and exercise capacity. A pilot study randomized 43 patients with moderate-to-severe COPD to one of two interventions. One group participated in 12 weeks of "pranayama," or yoga breathing, plus education about COPD, while the control group received education alone. When researchers compared the two groups' performance on a 6-minute walking test, the pranayama group showed significant improvement in exercise tolerance. Separately, a 2019 review and meta-analysis of 11 randomized clinical trials suggests that breathing-focused yoga may be helpful for people with COPD.

BREATHE DEEPLY: Doing deep-breathing exercises can improve your lungs’ efficiency, maintain healthy lungs, and help people with respiratory diseases learn to breathe better. Try pursed-lip breathing: Breathe in through your nose and then breathe out slowly through pursed lips as if blowing out a candle, advises the American Lung Association. Your exhale should be two to three times longer than the inhale. Or try belly breathing. Lying down, place a hand on your chest, and the other below your rib cage. Pay attention to your belly as you breathe in through your nose. Tighten your stomach muscles and let them sink inward as you breathe out through pursed lips. This trains your diaphragm (a sheet of muscle between the chest and abdomen) to assume some of the work of breathing.

AVOID NOXIOUS FUMES AND POLLUTANTS: Airborne pollutants affect people in different ways, but they are almost always bad for your lungs. Tiny foreign particles (think automobile exhaust and other pollutants) can get lodged in your respiratory system and trigger an inflammatory response, while inhaling toxins can destroy lung tissue. Of course, you can’t fully control everything you breathe, although wearing a mask can help. “I don’t know if you’ve flown into Beijing, but when there’s smog … people have masks on,” Dr. Finn said. It's also smart to minimize your exposure as much as possible when working with known irritants and toxins, like oil-based paints, fiberglass, pesticides, or household chemicals. Gas stoves, scented candles, and fireplaces can also be sources of indoor air pollution. “If you’re using bleach every single day, … I guarantee you’re breathing that stuff in,” Dr. Finn noted.

SPICE UP YOUR DIET: While there’s no hard-and-fast evidence that spices are a “panacea” for respiratory problems, there’s no harm in spicing up your meals—and there may be a potential upside, Dr. Finn said. Most studies of the benefits of spices are done in petri dishes or animals, and those findings don't always translate into benefits for humans. However, some studies suggest curcumin, the yellow pigment found in turmeric, and capsaicin, the ingredient that gives chili peppers their heat, may inhibit tumor growth in lung cancer. In other studies, curcumin has been shown to have anti-inflammatory properties that may benefit people with asthma.

KEEP IT CLEAN: Dust mites, pet dander, and mold: If they’re lurking in your home, they can trigger allergies and asthma or worsen existing respiratory symptoms. “Carpets are a reservoir of many of these indoor allergens,” Dr. Finn cautioned. Fortunately, there’s a lot you can do to reduce your exposure to irritants at home. Wash bedding in hot water once a week. Keep pets off the furniture and bed. Eliminate drapes and curtains to reduce the number of surfaces where dust mites can reside. Vacuum and damp-mop frequently. Fix leaks and run exhaust fans. Toss out moldy materials that can’t be cleaned.

GO NUTS: Eating a handful of nuts a day, including tree nuts and peanuts, may cut your risk of dying from respiratory disease by half. That’s according to a large analysis of studies on nut consumption. (It also showed significant reductions in heart disease and overall cancer risk.) Nuts are rich in vitamin E, which reduces cell oxidation and inflammation in the body. Of course, people with peanut and tree nut allergies should opt for anti-inflammatory alternatives, like olive oil and fatty fish.

BY: Karen Pallarito, Health Magazine

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.