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? O 2 consumption is directly related to energy expenditure. Energy requirements are usually calculated by measuring O 2 intake or CO 2 release. Energy expenditure at rest is known as basal metabolism. In every organism from amoeba to elephant, gas exchange-- the exchange of O 2 and CO 2 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 O ₂ and a decrease in CO ₂  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 Breathing 1. 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 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: 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