An important part of learning deeper levels of self-healing requires that you start working with how you breathe.
Of all the requirements for human life, the need for breath moment to moment is the most critical. What is less well known is the importance of how we take in air, and how we use the breath for or against our own well-being. Understanding how the body functions allows us to live healthier, happier lives.
Humans are nose breathers
Humans are obligate nose-breathers. We were all born into this world breathing through our noses. This is the only way we could breastfeed and breathe at the same time. But we each eventually experienced the suffocating feeling of having the nose clogged, and as we cried, learned that we could also breathe through our mouths. For most of us, our earliest body memories of mouth breathing are associated with stress. In fact, evidence suggests that blood cortisol levels, the measurement of stress in the body, will increase with mouth breathing and decrease with nasal breathing over short periods of time. Gasping for air through the mouth is associated with emergency situations as we try desperately to avoid low oxygen levels. But the mouth is not designed to act as a primary passage for gases into and out of the body, and we work against our body as we breathe through the mouth.
Each nostril is monitored by five nerves which work to regulate the temperature, humidity, smell and filtering of harmful substances in atmospheric air prior to it’s entry into the body. Ridges and hairs in each nostril tumble air and cause heavier debris to be isolated. Goblet cells, centrally located in each nostril, produce mucus, a warm moist environment designed to attract bacteria and viruses. Attracted to the mucus, pathogens are killed by nitric oxide emitted by the paranasal sinuses. As we inhale through the nostrils, the nitric oxide passes into the lungs sterilizing the alveolar tissue as well. Nitric oxide also causes smooth muscles to relax allowing alveolar lung tissue to let more oxygen enter the system. Nitric oxide also increases blood flow to the nervous system, cleaning and nourishing it. None of these benefits are available when air enters through the mouth.
Mechanically, breathing through a small opening (the nose) slows down the intake and outflow of air. As we learn to comfortably lengthen the exhalation, we trigger the heart rate to naturally slow, by increasing the amount of carbon dioxide in the blood. With the cells adequately supplied with oxygen, the circulatory system rests and repairs over time.
Calm the mind, heal the body
Breath and our mental state interrelate through the nervous system. We inherited our nervous system from our ancestors. Evidence shows humanity has been on the planet 4.5 million years, but only 10,000 years have passed since we first became agricultural and moved inside. We have only been non-nomadic for the last three minutes of our human 24 hour “earth day.” Our nervous systems are hardwired to see danger in just about anything. At the least hint of danger, the sympathetic nervous system prepares our body to run or fight. Blood vessels in the large muscles open and blood for digestion and internal repair is dramatically reduced. The heart rate increases, building blood pressure anticipating exertion. While it served our nomadic ancestors well, relaxing these triggers allows present day humans to put the body to work on healing rather than fighting.
As we learn to comfortably lengthen the exhalation through the nose, we create a calming internal sense of well being that returns the nervous system to its recuperative parasympathetic side. The body listens to the breath to determine the amount of danger present in the moment. As long as we have control over our breath, we can reassure our body that restoration and repair are appropriate in the moment.
Calming the mind and healing the body require practice
Conscious observation of the breathing process allows us to practice keeping the mind focused. At the outset of practice, we draw attention to the small details of breathing in order to keep the mind interested. Notice, for example, how cool the air entering the nostrils as compared to the warmth on exhalation. Notice how the belly rises as the air is pulled into the nostrils. That rising is from the diaphragm dropping down into the abdominal cavity as the lungs enlarge, pulling in air. Feel the air swelling in the belly as the lungs fill on inhalation and return to resting on exhalation. Practice creating a smooth unstopping circle of breath that raises the belly on inhalation and collapses it on exhalation, with very little movement of the chest. Imagine your breath as a wheel turning. Keep your belly as relaxed as possible, without muscular tension. Keep your breath quiet without sound. Or, for a more dramatic interest, gently contract the muscles in the base of the throat to create an internal “oceanic” sound of waves rushing in and out with each breath. Breathing in this manner will slow the breath rate down, reduce the heart rate, lower the blood pressure, prepare the system for bringing more oxygen to all cells, reduce anxiety and maximize self-healing potentials in the moment.
The problem is remembering to keep the mind’s attention on the breath. In order to realize these self-healing benefits, we must practice them. Committing a time each day to conscious practice of a healing breath will eventually bring self-evident rewards.
Over time, we develop the skill to keep the breath smooth and comfortable, regardless of external circumstances. Breathing in this manner feels very good and for many people becomes increasingly a part of their waking consciousness. Joseph Campbell, philosopher, cultural historian and student of humanity’s heritage of transformation said, “The really big change in people’s lives comes in realizing that life goes on inside the body, as well as outside.”
Benefits arise from recognition and practice
In short, the longer and more comfortable a person’s breath in the moment, the less the body prepares for fighting or fleeing, and the more energy is available for restorative and internal rehabilitative needs. Regardless of external circumstances, the body will remain calm and clear, as long as the breath is calming in the moment. Gaining control of the mind is the first step toward self-healing.
The fruit of developing our self-healing potentials is not quickly harvested. Before we can realize the benefits of proper breathing, we must first recognize that it is possible. Then, practice patiently. While the knowledge that you can change how you feel in the moment by changing your breathing will be self-evident early in practice, it takes time for the inner life to reach maturity. Don’t work too hard at this; be patient and kind to yourself. Deeper levels of relaxation will come naturally over time, but cannot be aggressively forced. As a way of measuring your progress, finish your shower with fifteen seconds or so of cold water while focusing your attention on your breath. As you develop your capacity for keeping an internal mental focus, the cold water remains noticeable, but not uncomfortable. Over time this capacity for keeping the mind focused allows us to see reality more clearly, with less stress from misinterpreted circumstances, and with greater potential for self-healing. As our inner acuity develops, we become more aware of our efficiency of muscular relaxation while balanced in gravity.
If you are starting a new exercise program, start by walking. Do not breathe through your mouth. Only exercise to the level that can be maintained by nasal breathing. In this manner, you will not overtax yourself, nor exhaust yourself by the end of exercise, but condition yourself appropriately to your own capacity. Use nasal breathing as a way of regulating all of your exercise, no matter how strenuous, in order to reach your highest potentials physically.
In summary, inhaling and exhaling through the nose, practicing a smooth, uninterrupted circle of breath, observing the belly rise on inhalation and fall on exhalation, slows and lengthens breathing naturally, leading to multiple internal health benefits and increased mental focus and clarity over time. Doing this for yourself is perhaps more important to your health than anything anyone else can do for you and will be self-evident with practice.
