It’s summer time and there’s every opportunity to get outside and breathe in all that lovely fresh air. But while you’re outside enjoying the sunshine, you might want to think about the way you are breathing. Many of us don’t realise that we can improve our health simply by learning to breathe properly. This may sound too good to be true – especially as breathing is free – but learning to breathe correctly really can make you feel good. Using your lungs more effectively can help promote a positive sense of well being; boost your energy; ease stress and tension and boost your immune system. Breathing properly can also really help if you have lung problems as it can help you manage your condition more effectively and lead to a better quality of life.

Breathing is the most natural process in the world and many of us don’t even think about it. Considering we’ve been breathing since the moment we were born you would have thought we would have learned how to do it correctly but many health experts believe that few people breathe correctly and as we get older we get worse at it. Some say that incorrect breathing could be the reason why many of us feel tired so much of the time.

 

The problem is that most of us breathe too shallowly from our chests rather than from our stomachs, so air is not being pulled down deep into the lungs.  If you aren’t breathing properly your body does not get its full quota of revitalising oxygen and nutrients and energy draining waste products can’t be cleared away. This can affect your metabolism and stop your body functioning as well as it should. By making small changes to correct your breathing so that you take in more oxygen and expel more waste products – you can improve your health and levels of energy.

 

Poor posture and lack of exercise are the two main reasons most of us don’t breathe as well as we should. Many of us spend a good deal of our day hunched over computers or slouched in chairs. This means our chest is cramped and there isn’t enough space for lungs to expand and to accommodate deep breathing. Older people also tend to take less exercise so their lungs are not being used to their full capacity.

 

Researchers from Harvard University have found that breathing slowly and deeply from the stomach triggers a blood flow boost to the brain and can lead to as much as a 55% reduction in stress. Learning how to breathe correctly from your stomach is simple. Keep your hand on your abdomen and, when you breathe in, make the abdomen rise. Because you’re not used to breathing in this way it may take a few practised to find the right muscles but you will know when you have got it right because it will feel very natural.

 

Physiotherapists recommend several techniques to improve your breathing but here is one simple method you may like to try three or four times every few hours: Sit in a comfortable position and, if possible, a quiet place. Try breathing in through your nose. If this is difficult for you hold your breath and then expel air gently through your mouth. Try to expel every last bit of air from your lungs. Some people find it helpful to breathe out from pursed lips. You should also try to make your out breath twice as long as your in breathe as this really helps to empty your lungs completely so providing room for an intake of fresh air. You may also like to breathe in for a count of five, hold for a count of five and breathe out for a count of ten.

 

Another good way to improve your breathing is to make a conscious effort to be aware of your posture, especially when you are sitting and working. Try to straighten your back and loosen and relax your shoulders and upper chest to allow your rib cage and lungs to expand. The British Lung Foundation also suggests keeping your weight within reasonable limits to improve your posture and correct your breathing. Regular exercise is important too as it will help strengthen your lungs and increase their capacity. Choose an activity such as brisk walking or swimming or cycling – exercise that leaves you slightly breathless but not exhausted. Aim for 30 minutes five times a week. Yoga is also beneficial as it combines stretching and strengthening movements such as deep breathing to balance and energise your mind and body. Do be sure to check with your doctor before you begin any new exercise routine and to start off gradually and build up slowly.

 

Finally, don’t forget that mental and physical tension can hinder good breathing. Most of us find that our breathing gets faster when we are under stress. Learning to take deep, slow breaths can help calm you down and enable you to regain control over a difficult situation. Deep breathing can also be helpful for those who suffer from asthma or panic attacks or chronic pain. But whatever age you are it’s a brilliant idea to set aside some time every day to practise your breathing. Once you get used to breathing deeply in a controlled way it is easer to apply it in situations when you know it will be helpful.

Reflexology is based on the principle that there are certain reflex points on the feet, which are linked to different organs of the body. When certain points are stimulated, they in turn stimulate specific body parts. The main use of reflexology is usually as a stress inhibitor, as it helps the whole body to relax and increase the endorphin secretion, which elevates the feel good factor.

Reflexology feels like a vigorous foot massage, during which the reflexologist stimulates specific reflex points on your foot which are thought to link into energy channels called meridians running throughout the body, as in Chinese Medicine and acupuncture. By pressing one reflex point in the foot, the reflexologist influences the energy flow around all the other organs and body areas that run along that meridian.

 

Reflexology is particularly successful when used in conjunction with a healthy diet and lifestyle. Apart from relaxation, medical tests have shown it can boost blood circulation, reduce insomnia and depression and help balance hormonal levels and regulate the menstrual cycle. As far as fertility is concerned there hasn’t been much research done, although a small trial in Denmark studied 108 women with an average age of 30 who had been trying to conceive for an average of 6.7 years. Many dropped out of the trial, but 19 of the remaining 61 conceived within six months of completing the treatment. It does appear, therefore, that this ancient therapy may have a particular affinity with fertility and many practitioners say they find it helpful for all types of fertility inhibiting conditions including sexual problems, anxiety and sperm and ovulation problems. According to the Association of Reflexologists it’s also been found to be of assistance to those women suffering from conditions that inhibit fertility, such as endometriosis or polycystic ovary syndrome.

 

If you are having problems getting pregnant a reflexology session may be helpful but as always when problems with fertility are the case, a fertility boosting diet and lifestyle changes (clearly outlined in my book Get Pregnant Faster – see the Resources Page) need to be made and you need to be checked medically to rule out underlying conditions that could be stopping you getting pregnant. The treatment itself is relaxing and non-invasive but be aware that after the treatment it is quite common to experience sweating, diarrhoea and increased urination for a few days. This is a sign that your body’s elimination systems have been stimulated and are doing their job and flushing out accumulated toxins and waste products. You may temporarily feel lethargic and tearful or even nauseous but again this is temporary and a part of the healing process.

According to new research Chinese herbs are more effective at relieving period pain than drugs. The study from the University of Western Sydney, Australia, showed Chinese herbal mixtures extracted from bark and roots eased menstrual cramps and reduce the recurrence of pain over three months. The researchers tested liquorice root, cinnamon and fennel root.