breathing “safe, affordable, and good for you”

BREATHING“safe, affordable, and good for you”

JOSHUA, YOUSSEF, and APOLLO

Introduction : Outline

Understanding Stress Process

Definition and Antecedents of Stress

Multidimensional Nature of Anxiety

How and to What Degree Stress is Manifested in Our Life

Physiological and Psychological Consequences of Stress

Stress Assessment Methods

Introduction: Outline Understanding Stress Process The Breath Test The role/importance Oxygen plays in day-to-day life Physiology of Breathing Literature Review The Different Types of Breathing Steps to Initiate Diaphragmatic Breathing Benefits of Breathing Tips for Effective Breathing How to Measure Its Effectiveness Breathing Exercises Review Questions and Comments

Review of Physiology of Stress

The Nervous System - Immediate

The Endocrine System - Intermediate

The Neuroendocrine Pathways - Prolonged

Oxygen And You Lungs. Why Do We Have Them?

O2 consumption is directly related to energy expenditure.

Energy requirements are usually calculated by measuring O2 intake or CO2 release.

Energy expenditure at rest is known as basal metabolism.

In every organism from amoeba to elephant, gas exchange--the exchange of O2 and CO2 between cells and the surrounding environment--takes place by diffusion.

Diffusion

HUMAN LUNGS

Anatomy & Physiology of the Respiratory System

What is the Respiratory System?

To take a breath in, the external intercostal muscles contract, moving the ribcage up and out. The diaphragm moves down at the same time, creating negative pressure within the thorax. The lungs are held to the thoracic wall by the pleural membranes, and so expand outwards as well. This creates negative pressure within the lungs, and so air rushes in through the upper and lower airways.

The Importance of Correct Breathing One's breathing becomes modified and

restricted in various ways, not just momentarily, but habitually.

We tend to assume positions (slouched positions) that diminishes lung capacities and take shortened breaths.

Improper breathing can produce a diminished mental ability

Pranayama

The yogis believe that the olfactory organ has another function: the absorption of prana from the air. If you breathe through the mouth all the time, as many people do, you are cheating yourself of all this free energy (prana). The yogis say this is a major factor in lowered resistance to disease and impairs the functioning of your vital glands and nervous system.

Literature Review

Diaphragmatic Breathing effects on COPD patients

Short-term study Increase in O₂ and a decrease in CO₂ Improved arterial blood gases Increased work of breathing (WOB)

Types of Breathing

Thoracic Breathing Diaphragmatic Breathing Clavicular Breathing (with max. breath)

Thoracic vs. Diaphragmatic Movement at chest

Expansion at midpoint

Less efficient during rest

Big effort done

Useful in vigorous exercise

Increases tension, and anxiety

Shallow, jerky, and unsteady

Movement at abdomen

Expansion at lower part

Most efficient during rest

Minimal effort

Useful in mental and physical relaxation

Reduces anxiety and tension

Deep, calm, and steady

Clavicular Breathing (with max. breath) only significant when maximum air is needed The name is derived from two clavicles or collar bones

pulled up slightly at the end of maximum inhalation,

expanding the very top of the lungs

comes into play when the body’s need for oxygen is very great

can be seen in patients with asthma or chronic bronchitis

Steps to Initiate Diaphragmatic Breathing1. Assume a comfortable position

2. Concentration

3. Visualization

You definitely need

Diaphragmatic Breathing

Assume a Comfortable Position Simple, anywhere, anytime

Sitting or lying down on back with eyes closed

Feel the rise and fall of your abdomen

Once practiced, could be done anywhere

Heavy traffic, waiting in line, public speech, or final exam

Concentration

Easily interrupted

Find nice quiet place

Common for the mind to wander at first

Let the interrupting thoughts escape your body

Feel the path of the air

Phases of each ventilation

Visualization

Breathing and imagery are dynamic patterns in the art of relaxation

Can create your own

Visualize your happy moments

Visualization exercises

Breathing Clouds

Close eyes, focus on breathing

Visualize the air going into your lungs as clean air to cleanse your whole body

Leaving the body as dark cloudy smoke representing stressors, frustrations, and toxic thoughts

Repeat for 5-10 minutes

Activity – Breathing Clouds

In …. Out …

Alternate Nostril Breathing May seem impossible

Repeated practice

Close eyes and focus on breathing

After feeling relaxed

Exhale through left nostril

Inhale through right nostril

Repeat for 15-20 breaths

Activity – Alternate Nostril Breathing

In … Out …

Energy Breathing Breathing through your whole body

Body becomes one big lung

Three phases

1) Upper body: 5-10 times

2) Lower body: 5-10 times

3) Both: 10-20 times

Benefits of Breathing

Respiratory: eliminates wastes and reduces chest pain

Circulatory: improves circulation and increases oxygen and nutrients supply

Nervous: clams and stimulates the nervous system

Digestive: diaphragmatic action acts as a pump to massage internal organs

Endocrine: helps lymph movements. Eliminates toxic waste, and strengthens immune system

Skin: wrinkles lessened and more radiant skin

Tips and Suggestions

Count your breath cycles Focus on your lower stomach Loosen constrictive clothing around neck and

waist Shoulders and arms relaxed Eyes closed – use of visual imagery Slow deep rhythm Put hands on your abdomen Use the word “release” at end of exhalation Practice

How to Measure Its Effectiveness Decrease in your general overall

anxiety level

Breathe this way automatically if ever feel anxious

Look more rested and relaxed

Find yourself more productive

Easier to sleep at night

Able to recover faster from stress