Effective Breathing for Enhancing Health, Overall Performance & Mood

Thank you for joining The Holistic Alternative, a holistic health community geared towards providing you with applicable tools for your health and well-being 💪. This bi-weekly newsletter will provide you with resources and information that you can use to positively impact your overall health 🙌.

Welcome to “The Breathing Series: Part One” where we'll take you on a journey through the miraculous world of breathing, exploring its importance, different methods, and its impact on our health and well-being.

The most primal thing we do is breathe. The average person breathes about 25,000 times in a day 🤯 . Believe it or not, there is a correct and incorrect way to breathe. Considering the frequency of our breaths each day, improper breathing can hurt your overall physiological and psychological health.

 🧠 How? Let’s take a deep breath and dive right in!

 There are two ways to inhale:

1. Through our nose 👃

2. Through our mouth 👄

Mouth breathing is the most common, and it does NOT have the same benefit as nose breathing. Mouth breathing, unlike nasal breathing, does not fully engage the diaphragm: A very important muscle located underneath the lungs whose primary function is to facilitate breathing through contracting and relaxing. Although mouth breathing is necessary for physical exertion, speaking, or during nasal congestion, chronic mouth breathing may negatively affect mood, performance, sleep quality, respiratory health, and overall well-being 🤯. Here are a few other consequences related to chronic mouth breathing, and why nasal breathing should be our gold standard 🫁:

1. Nasal breathing encourages deeper breaths by fully activating the diaphragm, and the resistance to the airflow by our nasal passage helps regulate the volume and pace of breathing 🤗.

2. Your nose is able to warm and humidify the air. Nose hairs are natural air filters, they block and collect dust, pollen and other particles that could make their way to your lungs 🙏. Mouth breathing bypasses this particular filtration system, and may lead to dry mouth and bad breath 🫢

3. Mood: Have you ever noticed that mindfulness or relaxation exercises, often emphasize breathing through the nose 🧘‍♂️? Nasal breathing activates the parasympathetic nervous system, promoting relaxation and allowing for more efficient oxygen uptake in the lungs. The research done in the Cell Press Journal in 2023 summarizes that a daily 5-minute breath-work and mindfulness meditation improves mood and decreases physiological arousal and anxiety. This meta-analysis further elaborates on nasal breathing and its positive effects on stress and mental health.

4. Performance: Sleep disorders, like obstructive sleep apnea, are frequently linked with disordered breathing during sleep and inadequate sleep duration. This article from the Journal of Personalized Medicine shows that the presence of hypoxia (decreased oxygen level < 90) alongside sleep deprivation compromises various important bodily functions, such as cardiovascular health, cognitive abilities, and immunity. Athletic performance is impacted tremendously by these consequences. This underscores the importance of maintaining a healthy sleep pattern for restorative effects. Improved breathing leads to enhanced sleep quality and greater fitness gains! 💪 

5. Sleep: Breathing through the mouth while sleeping may result in obstructive sleep apnea, disturbed sleep patterns, decreased oxygen levels during sleep, and snoring 😴. On the contrary, nasal breathing encourages a more profound and rejuvenating sleep by facilitating adequate oxygen intake. If you suspect you or someone you know may have sleep apnea, it’s crucial to seek guidance from a healthcare professional for accurate assessment and treatment. We advocate this because ensuring optimal airflow and oxygenation during sleep can significantly change your energy levels and enhance your overall health and potentially extend your lifespan!

6. Stress: Stress is an undeniable and universal experience, and it’s easy for our bodies to build up stress regularly, regardless of how we may cope with it 💆‍♂️. Our breath is a readily available tool we can use to combat stress in our day-to-day lives 🫁. Whether you’re feeling overwhelmed, busy, or simply unwinding, we urge you to pause and take a deep breath as many times as possible throughout your day.

7. Appearance: Did you know, chronic mouth breathing has an effect on posture, the development of the jaw, mouth, misalignment of the teeth, and facial structure 🧐.

The Holistic Alternative Pro Health Tip

Oxygen Hydration 😉: In the course of your everyday activities, take moments to pause and engage in 5-10 deep breaths. This practice resembles the act of sipping water throughout the day, except you are nourishing yourself with breaths. Since you naturally breathe unconsciously all day long, why not optimize their effectiveness by delving deeper?

This approach aids in combating fatigue, alleviating anxiety, and regulating cortisol levels, all while offering much-needed relaxation amidst your bustling schedule 🙌. As you inhale, focus on positioning your tongue against the roof of your mouth, keeping your mouth closed, and utilizing your nose. Place your hand on your abdomen; as you engage your diaphragm, you'll notice your stomach gently expanding outward with each inhalation. Repeat this process approximately 5-8 times a day for optimal results! 🚀

Supporting Local Business and Resources

1. Explore Wim Hof's complimentary guide and delve into his breathing technique! Join in to experience the remarkable effects that conscious breathing can have on your body, whether you're with friends, a partner, or enjoying some solo time. Wim Hof offers two options for his guided breathwork: a fast-paced version and a slower-paced one, both of which promise immense benefits for your well-being.

2. Watch Paul Check teach his basic breathing principles to his children, for any parents this can be a great guide to teach your kids the concept of breathing with their little noses 🙌

3. Try the breathwrk app to calm down, focus, and improve your health and performance through hundreds of breathing exercises and classes. They have a free option, and a 7-day free trial to their pro version, which offers immersive guided classes and programs, check them out!

DISCLAIMER: The Holistic Alternative Newsletter is for general educational and informational purposes only and does not constitute the practice of giving medical advice, and no nurse/patient relationship is formed. The content of this newsletter is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.