The Fundamentals of Breathing
We all breathe! This is something that we do naturally, but many of us have gotten into habits of breathing that have become automatic for us. Sometimes these habits aren't healthy. 😩
I will not go into the anatomy of breathing, but rather I want to focus on the foundation of breathing first:
- Breathing in through the nose and out through the nose with a natural pause.
- The tongue is in the roof of the mouth
- The breath goes to the back of your throat, instead of up in your brain.
Now let's tune in:
How is your breath? Calm, Deep, Fast, Slow, do you notice your stomach rising?
How you breathe throughout the day can affect how you breathe when you are asleep. This is important for recovery. This is why taping the mouth while sleeping has become so popular. Most people breathe through their mouth at night instead of through their nose, so taping the mouth will help them use the parasympathetic nervous system (a subsystem of the autonomic nervous system) that slows everything down, so you can get restful sleep; however, this needs practice because many of us have gotten out of the habit of breathing correctly throughout the day, and it carries over to the night while you are asleep. This can lead to snoring, and in general, not getting enough good sleep. :(
Practicing Breathing Daily
Experts say that if you practice breathing it can make a big difference. What kind of differences could you possibly experience?
- Better Sleep
- Decreased Lower Back Pain
- Better Posture
- Core Muscle Strength
- Sports and Exercise Performance
- Less Anxiety/or Depression
- Help with PTSD
- Less Insomnia and Snoring
- More Energy, Focus, and Concentration
- Less Fatigue and Better Mood
- Help with Asthma and Diabetes
To name a few.
So, let's start practicing! Lay on the floor and breath for 5 minutes. In through your nose and out through your nose. Try to fill up your stomach and let it rise, slowly for 4 seconds, then exhale for 4 secs, let a natural pause occur and do it again. Do this for 5 minutes every day. In doing this simple exercise, you will begin to reset your daily breathing in general, which in time could help you with some of the above.
Recommendations for Exercise
When I started to go to high intensity fitness classes at age 15, I used to hold my breath, and when instructors wanted me to do standing abs, I was clueless. I began to understand and feel more when I was in my 30s and I began to do pilates. Pilates, at least the instructors I had, helped me to understand the rhythm of breathing with the movement. I started to notice difference in my stress level, and for the first time in my life, I started to feel my abdominals. I think I was just slowing down and becoming aware of my body connectivity.
For classes and free knowledge about breathing and how it all works, I recommend this website:
For a fantastic workout app with great instructors, I recommend:
- Fabletics Fit App
(For instruction in how to breath take some of their pilates or yoga classes)
I will add more later as I discover more helpful breathing sites!
I want to encourage you to join me in this breathing journey! Let's try to practice breathing 5 minutes a day! Then, let me know, on Discord, after a month or so if you are noticing any differences! Love you!
Kari Taylor
Hi! I'm ttinventory's mom, Kari. I am a dancer, personal trainor, corrective exercise specialist, nutrition coach, Jazzercise and Barre instructor. I basically enjoy movement. 😍 I love to experiment with new things, so as I do, I will be sharing it with you!!
