By Admin • 08 Sep, 2020

By Chestnut Square Guest Contributor Dana Christy Whatever you’re doing, pause. Take a deep breath in through your nose, counting to 4. Hold it for 4, feeling your lungs expand, then let it out slowly through pursed lips for 8. Do that a few times. When you're done, close your eyes and check in with yourself. How do you feel? If you notice a shift in your body, your mind, or both, that's great! You've just experienced the benefits of mindful breathing. Science has shown us over and over how even the simplest breathwork is incredibly effective in reducing stress and anxiety, lowering heart rate and blood pressure, and contributing to overall well-being. But in the midst of a pandemic that affects the respiratory system, scientists are looking even more closely at how mindful breathing can strengthen and sustain lung health. According to the American Lung Association, breathing practices that increase lung capacity, reduce the number of breaths taken, and keep airways open longer are effective ways to increase oxygen levels and make your lungs more efficient. Increased oxygen levels improve stamina and brain function, which allows us to be more physically and mentally active. Improved lung efficiency reduces the number of muscles required for breathing, reducing tension in the neck and shoulders. Additionally, any breathwork that involves lengthening the exhalation activates the parasympathetic nervous system, or the rest and digest response, which helps us feel relaxed and safe. Studies have also shown that stronger lungs can both protect us from contracting respiratory illnesses, and can help us recover faster if we do get sick. Exercises that increase aerobic activity, such as walking or biking, are particularly effective at clearing stale air (including any pollutants or microbes) from the lungs. But fear not - you don't need to run a marathon to reap these benefits! Mindful breathing is accessible to anyone, anytime, anywhere. Here’s another exercise to try called Belly Breathing. Put one hand on your belly and the other on your chest. Feel those places expand as you inhale and relax as you exhale. Invite your belly to expand a bit more with each breath in. Imagine the air traveling all the way down to your pelvis, or even down to your feet. Try 5-10 rounds of Belly Breathing, and then take a moment to notice how you feel. Introducing simple exercises, such as the two described here, into your daily routine is an accessible way to experience the transformative power of breathwork. Start with just a few mindful breaths once or twice a day and work your way up. Your body, your mind, and especially your lungs will thank you! Dana Christy is the founder of WellSpring Healing Arts, where she practices shiatsu massage and therapeutic yoga. She has worked with people of all ages and abilities, and uses her wide range of healing modalities to guide her clients towards their vision of optimal wellness. For more information about Chestnut Square’s vibrant senior living community, please visit www.ChestnutSquare.info