The Fundamentals of Well-being - Compass to Health #1 BREATHING
- Nicci B
- Jun 11, 2020
- 8 min read
Updated: Nov 25, 2024
“Health is a state of body; Wellness is a state of being” - J. Stanford
I am a qualified nurse who has been facilitating wellness for the past 25 years, using an array of healing modalities, such as nutrition, supplementation, functional movement, touch therapies e.g. massage, reflexology, shiatsu, together with energy and plant-based medicines.
Driven by a passion for quality of life, I am a hacker of well-being. Tweaking habits and lifestyle choices towards lighter, cleaner, greener state of living.
Treatment philosophy
The physical body is where all other levels - spiritual, mental and emotional aspects - of our being reside, in this life. Our bodies mirror and express our state of well-being, or lack thereof, on all levels.
The body is a vessel to communicate, not only it’s own needs, but also those of the other aspects.
The body’s state of health, or dis-ease, reflects how much we honour our values, and abilities, as well as our deepest feelings. Our thoughts are able to control our internal environment, e.g. think of the stress response feedback system.
Resources:
Tri-focused approach to healing
These are the pathways to holistic approach to healing and wellness by consideration of each aspect of our be-ing - body, mind & spirit.
It is about the functionality of each of these planes, and the inter-dependence they have upon one another.
Quality & Quantity are key aspects in application.
It is with this multi-pronged approach to treatment, that allows us to introduce the soul plane, of consciousness, into our physical reality, by living in awareness. We are able to super-impose a state of consciousness to our place of dense matter, the body, via the mind.
As above, So below. As without, So within.
Well-Being is a state of harmony between the body, mind & spirit - Nicci B
These are the 4 essential cornerstones to supporting health and wellness and thus promoting well-being. They are the bare minimum we need to survive, and if we focus on these key aspects, we can surthrive;
(quickly, close your eyes and tell me, if we stripped everything away, what are the most important things that we can live without?)
Breathing
Sustenance
Water
Food
Functional movement
Recovery & Rest
Addressing the first cornerstone, as a priority.
We look at the physical, mental/emotional, and spiritual aspects of the process and value of the art of breathing.
THE WHAT - physical aspects of BREATHING
Breathing is an autonomic (involuntary) part of the nervous system.
The primary function of the respiratory system is to provide a route
to supply oxygen (inspiration), and
to excrete carbon dioxide (expiration).
The structure of the breathing apparatus are the lungs, which are a group of spongy tissue that performs this function.
Located in the thoracic cavity.
Generally, the left side is composed of 2 lobes, while the right has 3 lobes.
Between them sit the
Heart
Great vessels - aorta, superior & inferior vena cava, pulmonary artery & vein.
the Bronchi - where the trachea divides into the 2 lung sides.
Oesophagus - food tube
Lymph nodes & vessels - thymus gland, thoracic duct, lymph nodes
Nerves from T1 to T12 affect the heart, coronary arteries, trachea & bronchi, stomach, liver, spleen, adrenal medulla (sits on top of kidney), large & small intestines.
The lungs receive deoxygenated blood directly from the heart, and exchange that for oxygenated blood that flows back to the heart, to be pumped out to the rest of the body...remember that some cells are as far as the tips of your fingers and toes!
The primary benefits of breathing,
include but are not limited to;
* Breathing is the introduction of oxygen into the body.
The cells of the body need energy for all their metabolic activities.
Most of this energy is derived from chemical reactions, oxidation, which can only take place in the presence of O2.
* The biochemical activity is called metabolism and is the process of chemical and physical change, which goes on continually in the human body, all the activities that we characterize as "life.":
- build-up of new tissue,
- replacement of old tissue,
- conversion of food to energy,
- disposal of waste materials,
- reproduction
* The nutrient compounds, inside of the cell, are oxidized through complex enzymatic processes.
- External respiration is exchange of gases between lungs & blood.
- Internal respiration is the exchange of gases between the blood & the cells.
N.B. pausing between inspiration and expiration, allows a longer time period for the gaseous exchange to take place i.e. more O2 uptake
* Appropriate levels of oxygen are vital to support cell respiration.
The brain requires the most oxygen as the regulatory system.
N.B.yawning is a sign of the body needing more oxygen!
* The diaphragm as a massage tool for;
- The liver, our primary detoxification system, is attached to the diaphragm, during deep breathing the descent of this structure, allows the liver to roll forward and press into the abdominal cavity.
- The vagus nerve system is affected as it passes through the thoracic cavity. They form an important part of the parasympathetic nervous system (cranialsacral outflow). These cranial nerves are essential for speech, swallowing, and the sensibilities and function of many parts of the body. They communicate through 13 main branches, connecting to 4 areas of the brain. The quality & quantity of diaphragm use can
- Stimulate a hypotonic state and/or
- Calm a hypertonic state
* Skeletal muscles use oxygen during effort e.g. exercise. Therefore, they require recovery from depletion, and replenishment to strengthen.
N.B. Ozone therapy is useful in recovery & rehabilitation.
* Exercising the inter-costal muscles. Like any other major muscle, without maximum use, we use it or lose it.
N.B. Controlled breathing techniques can help strengthen these breathing apparatus tools for more functional usage.
N.B. Using breathing control is useful in many sporting activities e.g.. Pilates form of breathing, yogic styles of breathing, swimming etc.
* The same, as above in point 5, we need to exercise the spongy lung tissue to keep it supple, and prevent loss of tissue elasticity.
THE WHY - Mental/Emotional aspects of BREATHING
As a stress management tool, paying attention to this natural occurrence, is essential.
Breathing is a free, unencumbered, thoughtless process, and simply happens, we don’t need to think about it, as part of the autonomic part of the nervous system.
During sympathetic stimulation (fight or flight scenario), breathing is faster, shallower due to a more relaxed tissue tension for the most important functions of running or fighting.
During parasympathetic stimulation, the natural contraction of smooth muscle tissue, allows for deeper breathing.
Being able to control our breathing, and increasing our oxygen carrying capacity, to optimal levels, we are able to over-ride many uncontrolled responses, to perceived stressors, as per the limbic brain system. Consider the following examples, of the power of breath control:
The Ab-original peeps of Australia, have been known to control their breathing to degrees that allow them to slow their heart beat, to conserve energy.
Tibetan monks & Hindu sadu’s use a form of meditation to reach states of bliss that requires breathing mastery.
Limbic System
The limbic system of the brain has some of the most basic, life-sustaining and meaningful roles of all brain structure. The word limbic comes from the Latin word limbus, meaning “border.”
As a primordial structure, the limbic system is involved in lower order emotional processing of input from sensory systems.
Emotional life, thus our fears, anger, joy, is largely housed in the limbic system, and it critically aids the formation of memories.
It is one of the many parts of the brain that regulate the visceral autonomic processes.
The structures and interacting areas of the limbic system are involved in motivation, emotion, learning, and memory.
The limbic system also interacts with the basal ganglia. The basal ganglia are a set of subcortical structures that direct intentional movements. This is where mood can affect posture and movement.
According to Dr Axe
“That being said, most consider the limbic system to be made up of cortical regions (structures), including:
Hippocampus: generally associated with memory and focus, but also helps with motor control (often learned through trial and error)
Amygdala: tied to fear and anxious emotions
Hypothalamus: primarily responsible for regulating hormones and maintaining “homeostasis” (more on this below)
Septal Nuclei: tied to pleasure and learning through reward and/or reinforcement
Cingulate Cortex: involved in many aspects of memory and emotion
Parahippocampal Gyrus: also helps with memory
Mammillary Bodies: connected to the amygdala and hippocampus
Fornix: connects other parts of the brain, including hippocampus and mammillary bodies
The limbic system is one hard-working region of the brain, as you can tell. Some specific limbic system functions include:
Controlling emotions like anger and fear
Regulating eating, hunger and thirst
Responding to pain and pleasure
Controlling functioning of the autonomic nervous system, including things like pulse, blood pressure, breathing and arousal
Sensing sexual satisfaction
Controlling aggressive or violent behavior
Responding to sensory information, especially sense of smell
The hippocampus is part of the entire limbic system, but it helps to understand how it contributes to memory to learning. Functions of the hippocampus include:
Forming short-term and long-term memories through consolidating information
Learning new skills from reward, punishment, reinforcement and failure
Recognition of what’s familiar versus new
Navigation or sense of direction
Spacial memory
Involved in olfaction (smelling) and tying together smells with specific memories
One important way that the limbic system impacts emotional health is through carrying sensory input from the environment to the hypothalamus and then from the hypothalamus to other parts of the body. The hypothalamus acts like the “regulator” of hormone control, helps the body maintain homeostasis and send signals to the pituitary/thyroid/adrenal glands. It receives information from many body parts, including the heart, vagus nerve, gut/digestive system and skin.
Because of the hypothalamus’s functions, the limbic system is directly in control of your “stress response” and these key functions:
Heart rate
Blood pressure
Breathing
Memory
Stress levels
Hormone balance
Moods
Interactions between the hypothalamus and the rest of the limbic system are responsible for controlling the autonomic nervous system — including the sympathetic nervous system (SNS) and parasympathetic nervous system (PNS). In other words, the SNS and PNS control our “fight or flight” response. Disorders like generalized anxiety, social anxiety, phobias, bipolar disorder, and even addictions and depression are tied to hyperarousal, high amounts of anxiety/fear and dysfunctions of the fight-flight-response.
Anxiety and high amounts of stress (including increased cortisol levels) also have an impact on inflammation levels, digestion and gut health, cardiovascular functions, your immune system, and the reproductive system — sometimes contributing to disorders like diabetes, insomnia, high blood pressure, higher susceptibility to infections and infertility.”
The When, Where & How
Spiritual Aspects of BREATHING
Being able to breathe is a blessing, and this level is where we become conscious of that fact!
This is the level where we focus on the quality & quantity of breath work.
Breathing deeply often allows our body to function in a more relaxed state of being, rather than a hyper stressed state, as explained by the previous aspects (physical & mental/emotional).
The Quality of Air & Breathing
This is the aspect of becoming aware of the value of breathing and what we are breathing and where. And ultimately, how we are creating the external environment in response to our internal environment. Smoking and air pollution, for example.
Finding, creating, supporting, contributing towards a source of cleaner air e.g. walking in nature, is of great benefit.
The Quantity of Air
Using one’s breathing apparatus to it’s best functionality will serve the whole body, as we have seen.
Thus introducing the following will maximize O2 absorption:
Making time once or twice per day for a period of time, start with 5 min and progress to 20 minutes per day.
Stopping from time to time, e.g. whilst stopped at a red traffic light, while driving, to just take 10 deep breathes.
Do exercise to strengthen the breathing apparatus and improve O2 carrying capacity.
Introduce breath control techniques e.g. 4/7/8 method (breathe in for the count of 4, hold for the count of 7, and breath out to the count of 8, then a one or two count pause, before repeating the cycle).
Remember to use full thoracic capacity (fill the 3 parts, lower, middle and upper, with air upon inhalation).
See video of wellness talk.
To address and treat your respiratory issues & dis-eases please get in contact for a comprehensive wellness consultation, or a wellbeing coaching session for some quick advise and support.
Don't miss out on freebies and give-aways via social media, from time to time, both on facebook & instagram.
Comments