Breathing: Benefits of Breath Work Observe Your Breath

Benefts of Breath Work
Proper breathing has an important role

in physical and emotional health, as well as
spiritual awareness.
Breath control affects every aspect

of health. It can lower blood pressure,
improve digestion, increase blood
circulation and balance the nervous system.
Regular deep breathing can decrease

anxiety, improve sleep, increase energy and
reduce stress.
TECHNIQUES FOR
PROPER BREATHING
Observe your Breath
Consciously following your breath is

the simplest and often most powerful form
of breathwork because it puts your body
and mind in harmony. If your mind starts
to wander, gently bring it back to your
breathing.
For about 5 minutes a day, sit or lie with

your spine straight, close your eyes, and
focus your attention on your breathing.
Do not try to infuence it.
Simply observing your breath will

naturally return it to a more healthy
breathing pattern.
Slow Down your Breathing
Slow, deep, quiet, regular breathing

is more effcient, delivers more oxygen
to your cells and balances the nervous
system.
When you slow down your breathing

you make it easier for the body to handle
stress.
When you are stopped at a red light,

waiting in a supermarket line or have a
free moment, practice taking a series
of breaths that are slower, deeper,
quieter and more regular.
Breathing
B
reathing correctly is the
simplest and most powerful
technique for improving
health. You cannot reach a true healthy state without proper
breathing as it regulates the heart, circulation, nervous system, digestion and
other vital functions.
Breathing is the bridge between the body, mind and consciousness. Proper
breathing helps us to become more aware of how they are all interrelated.
Breathing is usually rhythmic, slow and balanced when people are happy and
content. It becomes shallow, rapid and irregular at times of stress and anxiety.
Continued over

Breathe into your
Lower Abdomen
Abdominal breathing ensures optimal

use of your respiratory system and aids in
improving the effciency of your breathing.
When you take a breath in, you should

see and feel expansion in your lower
abdomen rather than in your chest.
Breathing into your lower abdomen will

strengthen the muscles associated with
breathing and allow you to take a breath
that is more full and complete.
Lengthen your Exhalation
Respiration is deepened by actively

exhaling more air, not by inhaling more air.
Pushing more air out of your lungs

automatically triggers your lungs to take
more in.
Take a deep breath, let it out effortlessly,

and then actively squeeze more air out
of your lungs by contracting your lower
abominal muscles.
SPECIFIC BREATHING TECHNIQUES
Relaxing Breath
When the exhalation is twice as long as

the inhalation, you release more toxins and
stress from the body.
This is a very effective and time-effcient

method of breathing to aid in general
relaxation. It also can help you fall asleep,
decrease anger or anxiety and can reduce
physical discomfort or pain.
Stimulating Breath
The stimulating breath is benefcial for a

quick pick me up, when you are drowsy or
fnd yourself in a mid-day slump.
Rapid breathing, through your nose

stimulates your nervous system and
delivers more oxygen to the cells, helping
them function more effciently.
Your inhalations and exhalations should

be of equal length and as short as possible.
Alternate Nostril Breathing
This is a simple and effective breathing

technique for calming the nervous system.
Alternate closing one nostril and then

breathing into one nostril and exhaling
from the other.
Benefts includes relaxation, overcoming

insomnia and fatigue, decreasing severity
and frequency of headaches, improving
digestion and appetite and decreasing
anxiety and depression.
Work with your
Naturopathic Doctor

to determine what specifc
breathing techniques are the most
benefcial

to address any underlying health
conditions that may be affecting your
breathing
to identify specifc naturopathic

treatments that can support your
bodys ability to optimize your
breathing.
buildingHealth is published by Naturopathic Publications,
a division of Iva Rae Consultants Ltd. Information provided is
not designed to diagnose. All rights reserved.
To purchase additional copies call 905-940-2727
or email info@naturopathicfoundations.ca.

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Benefts of Breath Work

Proper breathing has an important role

Breath control affects every aspect

Regular deep breathing can decrease

Consciously following your breath is

For about 5 minutes a day, sit or lie with

Simply observing your breath will

Slow, deep, quiet, regular breathing

When you slow down your breathing

When you are stopped at a red light,

Abdominal breathing ensures optimal

When you take a breath in, you should

Breathing into your lower abdomen will

Respiration is deepened by actively

Pushing more air out of your lungs

Take a deep breath, let it out effortlessly,

When the exhalation is twice as long as

This is a very effective and time-effcient

The stimulating breath is benefcial for a

Rapid breathing, through your nose

Your inhalations and exhalations should

This is a simple and effective breathing

Alternate closing one nostril and then

Benefts includes relaxation, overcoming

to identify specifc naturopathic

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