Breathing is the cornerstone of health. How we breath is a primary thread in the complex tapestry that tells the story of who and how we are.

The two basic styles of breathing are belly breathing and chest breathing .Belly Breathing is also referred to as abdominal or diaphragmatic breathing. Chest breathing is also referred to as thoracic breathing.

Are you a chest or belly breather? To find out, it is helpful to find a quiet comfortable place to sit or lie down, close your eyes and place the palm of one hand on your belly, the palm of the other hand on your chest. Breath in a way that feels normal and observe which moves more with your in breath, the chest or the belly? Whichever moves more is a strong indicator of what type of breather you are. If your belly moves more, you tend to be a belly or abdominal breather. If your chest moves more, you tend to be a chest or thoracic breather.

Research informs us that chest breathing is associated with the fight or flight part of our nervous system called the sympathetic nervous system. (SNS) There is a release of adrenaline, the body tenses more, the heart constricts and it's rate increases, digestion is inhibited and the sphincter contracts. Generally speaking, the body is on alert, manifesting a more anxious state. If we are constantly triggering the fight or flight response we can begin to habitually chest breath. We have likely unconsciously cultivated this state of being as our new normal. The body learns to overreact to situations like pressure at work, relationship difficulties and traffic jams as if they are life threatening. Research suggests that a chronic stress response promotes depression anxiety, addiction and the formation of deposits which clog arteries as well as compromising the function of the immune system.

Deep belly breathing fortunately is associated with the para sympathetic nervous system(PSNS) which restores the body to a calm state counterbalancing the SNS. Belly breathing is associate with decreasing the stress hormone adrenaline and cortisol. It promotes a slower heart beat, a slower respiration rate, and helps decrease blood pressure and blood sugar. It releases serotonin which is a chemical that makes us feel good, it decreases cravings for junk food and carbohydrates. Abdominal breathing improves mental focus and clarity by increasing blood flow to the pre frontal cortex of your brain. It improves sleep quality and boosts immune system function. Deep abdominal breathing decreases anger and frustration, improves concentration and boosts confidence. Studies show that belly breathing for 60 seconds can reduce muscle tension and anxiety levels.

If you are interested in weaving a new tapestry that tells the story of who and how you are, a fine place to begin is with your breath. Consult your doctor as needed before you begin any exercise program including breathing exercises! It is possible to learn, or for most of us, re-learn how to belly breath. In so doing, we take an active role in cultivating how we feel throughout the day which carries into how we feel overall. Contact me about breathing lessons!  Debbie Steinmann