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TRIED AND TRUE RELAXATION TECHNIQUES FOR A BETTER HEART: BREATHING
As a first step, think about this: when you’re about to do something special, you take a deep breath. When you finish a major task, you take a deep breath. When you feel a bit of anxiety, you sigh, that is, you take a deep breath. All that proves that your body automatically takes advantage of such breathing. Now it’s a matter of taking this natural activity to its ultimate benefit.
I was first introduced to the idea of deep breathing as a specific relaxation technique in 1971 when I took a course in yoga at a Chicago YMCA. 1 must admit that back then 1 did it really as a lark, and taking courses like that was a good way to meet women. But I soon learned that I’d stumbled on to something quite valuable.
The instructor, who had travelled a number of times to India to become expert in yoga, tried to explain how this ancient discipline was not only another way of getting exercise and increasing flexibility, although it was quite effective in that vein as well. Yoga, she maintained, was able to effect significant changes in the body’s physiologic functioning. “Sure,” I thought, “and next you’ll tell us about levitating.” I didn’t take it very seriously at all. Yet I did begin to feel the benefits.
Interestingly, as I’ve looked at some of the handout materials she gave us, I’m amazed at how on target that yoga instructor was. She wrote, for example, about how yoga could diminish the activity of the sympathetic nervous system. At the time, I dismissed such claims out of hand, thinking that the only “truth” possible came out of a scientific laboratory. Well, two decades later we’re getting affirmation of what she knew to be true and, Doubting Thomas that I am, I’m accepting the research data coming from prestigious universities and medical centres showing the benefits of yoga and other relaxation techniques which utilise deep breathing.
Don’t jump to the conclusion that I’ve become some sort of swami or a zealot chanting in the streets. Far from it; I remain a hard-nosed science writer, quite conservative in my professional and personal life. But when someone gives you a valuable gift, the best thing you can do is accept it and say thank you.
Let me share with you, now, how you can start to immediately benefit from deep breathing therapy. There are five different methods of breathing, each with its own advantage. Try them all.
Alternate breathing allows you to learn to concentrate on your breathing. Sit in a comfortable position with your eyes closed and rolled slightly upward. Close your right nostril with the right thumb, and inhale slowly, very slowly, through the left nostril. Do so noiselessly and in a relaxed manner. Now close the left nostril with the index finger of the right hand and exhale slowly through the right nostril.
Keeping the index finger pressed to the left nostril, inhale, again very slowly, through the right nostril; close with the thumb and exhale through the left nostril. Continue for 12 breathing cycles. Don’t hold your breath between inhalations and exhalations. Try to balance by keeping a slow count as you breathe in and out.
The main purpose of this exercise is to make you become aware of your breathing. You’ve taken it for granted until now. Concentrate on that breathing and feel the relaxation spreading through your body. After a few sessions the matter of closing off the nostrils will become second nature and you won’t have to pay as much attention to it.
Diaphragmatic breathing is a great way to relax and take a break during a hectic day. You’ll want to take advantage of this soothing exercise when you return to work. In the meantime, try to practise a few times each day.
Lie on the floor with your hand on your abdomen. Feel the stomach muscles lift as you inhale and fall as you exhale. Try to keep your shoulders and chest still. This is actually the reverse of the high, shallow chest breathing most adults use. Using the abdominal muscles helps us fully expand the lungs. You may find this feels strange at first because we have to relearn a process we’ve performed unconsciously for many years. Watch a very young child breathe and you’ll notice how the tummy rises and falls. Perhaps adults breathe the way we do because we want to keep our stomachs flat. Try as much as possible to breathe using the abdominal muscles. By all means, practise this technique a few times daily. It’s the basis of breathing exercises to come.
Three-part breathing builds on diaphragmatic breathing, and is the first step in this complete breathing cycle. First inhale as fully as possible via the abdominal muscles. Next expand your rib cage to further fill your lungs. Finally take a few “sips” of air through your nose, feeling the throat area fill with air. Practise following those three steps in a smooth, unrushed fashion.
Exhale in the same, not the reverse, order. First depress the abdominal muscles, next deflate the lungs by pressing down on the rib cage, and finally feel the air leave the throat through the nostrils. To fully expel all the air, do three reverse sniffs through the nose, pushing the very last bit of air from the body.
This, I think, is one of the easiest and best ways to relax. You can do it any time and any place. It should be a part of your routine day.
At the beginning it’s best to do this while lying on the floor with your back firmly pressed down. Try to imagine that gravity is pulling your body, especially the buttocks and lower back, down. After you master the process, and it does take some practice to perfect, you can try it while in a seated position. I personally don’t like to sit in a chair; I prefer to sit cross-legged with my back as straight as possible, hands on the tops of my thighs.
Concentrate on the process. Breathe the air in slowly and fully, then release the air in a similarly slow fashion. Be sure to “sniff that last bit of air out. Think of nothing but your breathing, putting all your attention on the air rhythmically entering and leaving your body.
I know that you’re reading all this with your eyebrows lifted in scepticism. You can’t picture yourself doing anything like this, so foreign to your normal way of thinking. But I can assure you that this breathing exercise can work for anyone.
Everyone has a favourite trick for getting rid of hiccups. But none of them works for everyone all the time. At parties, I’ve encountered many a person with hiccups that just won’t go away. I invite them into a darkened room away from the hustle and bustle of the party, instruct them to take a seated position on the floor, and talk them through the breathing exercise I just gave you.
With a gentle, muted voice I walk them through their inhalations and exhalations. As they fill their lungs with air, I ask them to hold their breath for a few seconds, remaining conscious of the air in their bodies, and then instruct them to slowly release that air, down to the last few sniffs. After just a few minutes, I ask them if their hiccups are gone. Amazingly most have forgotten they ever had the hiccups at all. Many have elected to remain in the room for a few minutes more, so they could fully relax because the breathing made them feel so good.
When my son Ross was just eight years old, he got a nasty case of the hiccups. I took him into a room, just as I’ve done so many times with adults, and walked him through the procedure. Sure enough, the hiccups were soon gone. Moreover, Ross discovered a great way to relax. Now, when he’s having some particularly tough times in school he’ll go off to do his breathing because, in Ross’s own words, it makes him feel as though he’d had a nap.
Rapid abdominal exhalation is the fourth type of deep breathing, and is particularly suited for dealing with those moments of stress and anger. To start, inhale and exhale rapidly, forcing in the abdominal muscles vigorously on the exhalation. Then relax the abdominals, letting the air rush in. Continue, stressing the exhalation. As compared with the breathing exercise with three parts, here we concentrate on the abdominals.
Think about it this way. If you normally take a deep breath and blow it out when under stress, think how much more effective a series of rapid breaths would be.
After the initial series of rapid breathing through the abdominals, switch to a more relaxing three-part breathing. Continue that relaxing breathing until you’re calm and feeling refreshed.
I must caution you here not to do that rapid breathing while standing up and inhaling and exhaling through your nose. That might result in a state of hyperventilation and cause you to feel a bit dizzy.
Instead of getting angry at your spouse or boss, do some breathing. When the Taxation Department wants its pound of flesh at tax time, do some breathing. When someone cuts you off in traffic or a policeman writes a ticket, do some breathing. There are numerous provocations in everyone’s life. You’ll find that deep breathing is as addictive, and a lot more healthful, than drugs such as Valium.
Cooling breath is the fifth yoga deep breathing technique. It’s not one of my favourites, but I pass it along as some people find it very rewarding.
Protrude your tongue beyond the lips and curl it upward. Inhale through the mouth along the path of the curled tongue. Feel the coolness in your mouth. Hold the breath for a few seconds, and slowly exhale through the nostrils. Repeat six to fifteen times.
Deep breathing is a basic concept of yoga. If you were to take a course at the YMCA or elsewhere as I did, you’d no doubt get a lot of the mystical jargon thrown in to the bargain. I don’t take that very seriously, but I do enjoy the rather rhythmic cadences of the instructor as he or she soothingly goes through the instructions of the breathing and the various stretching poses. Of course you’ll need to be a bit further along in your recovery before then, especially if you’ve had surgery.
One of the first poses you’d learn is called the “savasna” or the corpse pose. This is one way to get really relaxed, back to life as it were, by playing dead. Here’s how it goes.
Lie flat on your back, relaxing the arms at your sides but not touching the body, with your palms up, the fingers curled slightly, naturally. Separate the legs a bit, and consciously relax the knees. Let your feet fall away from each other. Unclench your teeth, and let the tongue and jaw relax. Close your eyes, but lightly so, with the gaze through the lids slightly upward.
Feel your body becoming very relaxed, with the entire length of the spine on the floor. You feel the weight of your body pressing into the floor as gravity pulls you down. Give no resistance, allowing yourself to fall, as it were, toward the centre of the earth.
Begin to consciously relax your body by concentrating on one part at a time. Give your feet the command to relax, relax, relax. Notice how your feet, first the right, then the left, begin to feel heavier and heavier as you tell them to relax. Work your way up the body to your calves, your knees, your thighs, and on and on. All the while, breathe slowly through the mouth and exhale through the nose.
As you feel yourself approaching total relaxation and contentment, begin to concentrate more completely on your breathing. Perform the three-part breathing, but don’t push the last “sniffs” too hard.
Certainly you can achieve relaxation all by yourself in this way. To assist yourself you might want to make a tape of instructions. Play some soft music as a background and soothingly give yourself instructions, using the paragraphs above as a guide. There are also tapes on the market which can assist you in your deep breathing exercises.
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