breathing “safe, affordable, and good for you” joshua, youssef, and apollo
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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