Church Partnership Newsletter February 2015 | Page 5

Remembering to Breathe
Do you ever feel tired, tense, stressed, angry, or overwhelmed? Yeah, me too.
Sometimes just getting through the day, or even just getting through traffic, to get to my job, to start my day, can wear
me out and get me on edge. I notice my knuckles are white as I’m gripping the steering wheel so tightly. Who are all
these crazy people on the road around me?
Everyone has these moments; they can’t be avoided. We have stressors flying at us all day: work, family, traffic, bills,
pain, stress, neighbors, unexpected changes to our plans, etc. It is like being in a video game and trying to dodge each
new problem as they come hurtling toward us. And with each new event your body responds by tightening and tensing
your muscles, especially in our shoulders, neck and jaws. The end result is that we start breathing faster and shallower,
providing less oxygen to our brains and other vital organs. And as we breathe faster, we actually take in less oxygen,
creating even more stress on our body. Sometimes we even hold our breath when we are experiencing these events.
So, I’m going to let you in on my little secret…when I start to feel this way, I remember I have to breathe. Sounds simple
enough, doesn’t it? To breathe correctly takes a bit of practice. Most adults only use about the top third of their lungs.
When we are told to take a deep breath, most of us pretend to be Popeye, throw out our chest, throw back our
shoulders and make a big movement as though we are inhaling all the air in the room. But, that’s all it is … a big gesture.
When you take a deep breath, relax your stomach and try to pull the air down to your belly button. As you exhale,
tighten your tummy muscles and think about emptying your lungs completely.
You can’t practice breathing too much. You are already breathing about 23,000 times per day, so it’s not like you have to
get up, put on a special outfit and go to the gym, or even pay a fee…you can do it anywhere!
Let’s get started. If you are able, find a quiet spot or at least try to tune out all those distractions. Begin by gently
blowing out as much air as you can, then breathing in through your nose (cleans and
humidifies the air) and pulling the air deeply into your lungs. The goal is a deeper breath, not
necessarily a bigger breath. You don’t need to hold it, but slightly pucker your lips and blow
the breath back out though your mouth. Be careful not to make yourself dizzy or lightheaded.
Take it slow and easy.
You may want to begin by inhaling to the count of two and exhaling to the count of four. After
a couple breaths this will change as you begin to take in and exhale more air…remember that
the exhale should be about twice as long as the inhale. Don’t get hung up on the counting,
just focus on slower, deeper breaths and completely emptying your lungs before the next
inhale. Your body will let you know when to take your next breath…remember slow and easy.
Get in the habit of practicing deep breathing exercises for a few minutes two or three times a
day. Then when those annoying stressors come along you’ll know just how to send them on
their way. This is also a great exercise to help you relax and fall asleep at night, or go back to
sleep if you’ve been awakened.
There are many different deep breathing exercises and many variations. Do some research and find the ones that feel
best for you. Remember to practice every day and in the meantime…keep breathing!
About Our Guest Author
Joyce Johnson, a Respiratory Therapist for over 40 years, has worked with The Breathing Association, a not-for-profit
organization, for the past 10 years. Currently, Joyce is Lung Health Outreach Director. Her program, funded by Franklin
County Senior Options, provides education and support to adults living with chronic lung diseases.