The Relaxing Breath

Many people ask me what to do to stay healthy and decrease the risk of spreading this terrible virus that has taken over ALL of our lives. I have attached a COVID checklist that my 8 year old neighbor sent to me, which I promote whole-heartedly!

1. Wash hands with soap for a full 30 seconds! Make sure to lather up palms, tops of hands and in between the fingers. Save water while lathering up, and rinse thoroughly.
2. Wear gloves. As a nurse, I must wear gloves (and a mask) with every patient I come in contact with. Wearing gloves is not needed while running errands or going out. If it makes you feel more comfortable to wear gloves, it is important to note that once in use, gloves are dirty. Do not touch your face with dirty hands or dirty gloves. The most important thing to do is wash hands after taking gloves off every time and often.
3. Wear a mask. Surgical masks, handmade fabric masks or a handkerchief is best worn when heading out in public. Wearing a mask protects others from getting exposed if they come in contact with you. Think of this phrase when wondering if a mask is needed. "I protect you, you protect me."
4. Drink lots of water. Staying hydrated helps to keep the body balanced. Consume half your weight in ounces of water a day to stay optimal.
5. Eat healthy. Enjoy a diet as colorful as the rainbow, it is the best nourishment for the body.
6. Stay 6 feet apart. This is the minimal social distancing rule, feel free to lengthen that distance when out and about.

I would add on deep breathing and moving to this list. Staying active by walking or running, and gentle stretching to keep muscles, tendons, and ligaments limber keep us healthy. Try a 20 minute movement break to get your heart rate elevated. Take the stairs over the elevator, when running errands park the car further away from the entrance, and take advantage of online fitness classes that are being offered freely these days.

The Relaxing Breath or 4~7~8 breath is a deep breathing exercise that opens and expands the lungs. The process of breathing is a chemical cycle of incoming oxygen that nourishes your tissues and outgoing carbon dioxide that eliminates waste and toxins from your body. When the body or mind is tired, we tend to yawn as a way to release excess carbon dioxide that has built up from shallow breathing.

The 4~7~8 breath instructs us to inhale to a count of 4, hold the breath for a count of 7, and exhale to a count of 8. 

The inhale fills up the lungs with air, inflating the base of the lung lobes. The retention of breath holds the breath in the lungs increasing lung capacity and opening the tiny grape like air sacs known as alveoli, which allow for gas exchange. When we expose our lungs to smoke or are sick with a cold, flu or pneumonia the alveoli can collapse decreasing the flow of gas exchange. Lastly, the prolonged exhale stimulates the parasympathetic nervous system causing a feeling of calm relaxation, and lowered stress levels.

Sit comfortably with a tall spine and rooted pelvis, connect with your breath and establish an easy rhythm of inhale followed by exhale. If it feels comfortable place one hand on the lower abdomen and one hand over the heart. Start by noticing the breath move in and out of the body. When ready, inhale to a count of 4, hold the breath to a count of 7, and exhale long and slow to a count of 8. I would recommend a round of 5-10 cycles of this deep breathing exercise to gain the most benefit. Practice it daily, or a few times a day and notice how it makes you feel.

With love and care,

Michelle