Breath: Use it to harness your inner power

This paid piece is sponsored by Avera Health.

By Dr. Dawn Flickema, Avera Health

Your nose is a superhero organ. While often overlooked, it’s much more than cosmetic – it’s tremendously powerful.

When I recently finished the book “Breath: The New Science of a Lost Art” by James Nestor, it reminded me of how we can connect modern science and ancient wellness practices.

We hear about breathing and “our breath” in many settings: mind-body classes, fitness programs or sports. And if you suffer from allergies, your nose likely has been on your mind lately.

Breathing is a big deal. But how you breathe is an even bigger deal. In short: we need to use our noses more.

Look what it can do

Our nose is a conduit to bring oxygen to every cell, and it is the only organ that can stimulate chemical, hormonal and nervous-system signals all at the same time.

Genetically, smell is oldest of the senses. Yet it still has so many effects on our circulatory, immune, metabolic and nervous functions. Sense of smell can affect mood, sleep and sexual functions too.

Some of the nose’s work includes:

• Cleaning, warming and moisturizing the air that we breathe for better absorption.
• Helping us inhale oxygen and exhale carbon dioxide about 25,000 times a day.
• Collecting scents that help us connect to our surroundings intuitively.

Deeper breaths for better health

When we take quick, shallower breaths, the sympathetic nervous system connected to the upper lung kicks in and can lead us to feel the nervous energy that goes with those fight-or-flight feelings.

When we take deep breaths, we’re hitting the parasympathetic branch of the system instead. Breathing techniques we can learn help optimize lung capacity. This leads to relaxing feelings in the short term and over time contributes to better health and longevity.

Ancient arts and modern breathing science

There are many ancient breathing practices that focus on proper, purposeful breathing to make our bodies, minds and spirits their best. Recent research indicates that breathing through your nose, especially in varied patterns with a focus on slowing down, can pay off in huge ways.

Most of us average about 20 breaths each minute. When we focus on breathing through our noses and slowing down the way we let breath out, we can cut that number in half. This can optimize a wide range of bodily functions, including:

• Cardiovascular oxygenation of vital organs.
• Better control of conditions such as asthma, sleep apnea and some autoimmune conditions.
• Decreased exertion and increased endurance, especially in athletics and exercise.

Practice slower breathing

Practicing a slowed breathing pattern is easy:

• Start with an inhale that lasts three to five seconds; try to make your exhales last five to 10 seconds.
• Remember the “perfect” breath is equally balanced – with about 5½ seconds for inhaling and exhaling.
• Set aside five minutes every day to practice.
• Do that for a week. Then, set a goal of daily 10-minute slow-breathing sessions.
• You can add to your routine at meal and snack times with a focus on mindful eating.

Dawn Flickema, MD, is a physician with Avera Medical Group Integrative Medicine, which takes a holistic approach to medicine.

Get more health and wellness tips when you sign up for Avera Balance emails.