Correct Breathing and Good Posture
Breath
is life. Without food and water, you can still survive a while, but without
breath you die in minutes. Optimum breath is correct breathing.
The
importance of correct breathing cannot be overstated. Breathing is responsible
for over 99 percent of your entire oxygen and energy supply. Correct breathing
not only provides ample oxygen to your lungs for long-term holistic health, but
also nourishes your body in the form of internal vital life energy, known as qi. This life-giving energy is
responsible for the growth and rejuvenation of your body cells and organs by
supplying them with oxygen and nutrients.
Good
posture contributes to correct breathing—which is breathing with deep and long
breaths. Incidentally, rodents, with the shortest breaths in the animal kingdom,
have the shortest lifespan. Therefore, breathing correctly is an important
component of holistic health and healing.
Unfortunately,
the average people reach their peak respiratory function and lung capacity in
their mid 20s. Then their respiratory capacity begins to decline by as much as
10 to 20 percent for every decade of life!
Poor
breathing leads to chronic maladies, such as allergies, anxiety, asthma,
depression, fatigue, headaches, high blood pressure, impaired heart conditions,
obesity, sleep deprivation, and stress, among others. As a matter of fact, all
diseases are caused or worsened by poor breathing.
To
enhance your correct breathing, learn diaphragm breathing.
Diaphragm
Breathing
Consciously
change your breathing pattern. Use your diaphragm to breathe. If you place one
hand on your breastbone, feeling that it is raised, with the other hand above
your waist, feeling the diaphragm muscle moving up and down, then you are
practicing diaphragm breathing correctly.
When you put your hand on your tummy, you feel it expanding upwards when you
breathe in. When you breathe in correctly, the air fills up the lower parts of
your lungs first and then goes upwards. When you breathe out,
your chest pushes out your breath and your tummy then deflates and lowers
again.
This is
how you do your diaphragm breathing:
Sit comfortably.
Begin your slow exhalation through your nose.
Contract your abdomen to empty your lungs.
Begin your slow inhalation and simultaneously make your belly bulge out.
Continuing your slow inhalation, now, slightly contract your
abdomen and simultaneously lift your chest and hold.
Continue your slow inhalation, and slowly raise your shoulders.
This allows the air to enter fully your lungs to attain the complete breath.
Retain your breath with your shoulders slightly raised for a count
of 5.
Very slowly exhale the air.
Repeat the process.
Learn
to slowly prolong your breath, especially your exhalation. Relax your chest and
diaphragm muscle, so that you can extend your exhalation, making your breathing
out complete.
To
prolong your exhalation, count “one-and-two-and-three” as you breathe in and
breathe out. Make sure that they become balanced. Once you have mastered that,
then try to make your breathing out a little longer than your breathing in.
Good
Posture
You can
always enhance your breathing through improving your posture.
Despite
the importance of good posture for optimal breathing, good posture is often
overlooked because there is no one constantly reminding you to improve your
posture; just as correct breathing is taken for granted because you “think”
breathing is second nature to you, but often it is not. Correct breathing is
constant awareness of your breaths and your posture.
You
cannot breathe right without correct posture. Good
posture means in any standing position, you body posture should be as follows:
Your head is directly above your shoulders.
Your chin is tucked in.
Your ear, shoulder, and hip are in a straight line from a side
view.
Your upper back is straight, not slouched.
Your shoulders, relaxed and straight, are flat against your
back.
Your pelvis is in a neutral position.
Your knees are unlocked.
This is
how you can improve your posture, in particular, your standing posture: to
stand up straight, you require a straight spine, straight shoulders, and no
slumping.
These
are the steps to improve your standing posture:
Stand with your feet hip-width apart (for better balance).
Align your ears, shoulders, and hips (Using a mirror for
alignment).
Unlock both knees (maintaining “neutral” pelvis; that is, avoiding
you pelvis tilting forward).
Pull in your abdominal muscles.
Inhale naturally.
Exhale slowly while pulling your belly button into the spine.
Lift your rib cage by straightening your rounded upper back; while
expanding your lungs for deeper breathing.
Realign your head over your shoulders. Make sure your head is not
leaning backward.
Un-round your shoulders by rotating your arms until your palms are
facing your thighs.
Gently press your shoulders down, away from your ears.
Pull your shoulder blades towards your spine.
Stretch your head upwards without tilting backwards.
Practice
the above until correct posture becomes second nature to you. Correct breathing
is developing your awareness of good posture at all times.
Stephen
Lau
Copyright© 2018 by Stephen Lau