There is always a running list of things to do, should “time to breathe” be one of them? If you are living with diabetes, it should top your list. The simple act of breathing may help to lower blood sugars amongst a host of other health boosters.
Can I possibly be breathing wrong?
The simple answer is- YES. Don’t despair, luckily any dysfunctional breathing patterns are easy to adjust.
As we age we can develop patterns of breathing that are unhealthy and symptomatically related to our lives. Habits can complicate the breath and therefore the health. When we consciously breathe with awareness it promotes good health.
Breathe in, breathe out- we repeat this rhythmic wavelike pattern all day.
Truth be told the conscious breath is one of the most simple and effective ways to calm the mind and body. Because we aren’t always focused on our breathing, it’s important to set aside time for breath work, yoga and meditation. This equates to different things for everyone. It may simply mean sitting in a quiet space for five minutes or attending a led yoga practice at a studio. Both have marvelous effects on your health and your blood sugars.
Step #1- Take a quiet seat and observe your breathing patterns
You may notice that your breath is shallow and perhaps your exhale is quick. This is true if you are always on the go- rushing, late, stressed and pumped full of adrenaline and stress related hormones.
Perhaps your belly doesn’t move at all when you breathe or your belly is erroneously moving inwards when you inhale.
Stress hormones are a player in high blood sugars. Stress increases the bodies production of cortisol which in turn increases blood sugars. How long can one carry on in such a state of flurry?
It is ideal if your inhalation and exhalation are balanced, approximately the same length.
Step #2- Recognize what a conscious breath looks like
Upon inhalation the diaphragm moves downward expanding the lungs and the belly naturally moves outward.
Upon exhalation the diaphragm moves upwards and the belly retracts.
Watch a baby breathe, we start out with all the instinctual breathing tools we need. It’s always amazing to watch a baby’s belly move so freely when they breathe.
Step #3- Practice Breathing
The Long Exhale by Kate Holcombe in Yoga Journal
“This 1:2 breathing practice, which involves gradually increasing your exhalation until it is twice the length of your inhalation, relaxes the nervous system.
Benefits: Can reduce insomnia, sleep disturbances, and anxiety.
Try it: Before bedtime to help support sleep, in the middle of the night when you’re struggling with insomnia, or at any time of the day to calm stress or anxiety. (In general, it’s best to avoid practicing 1:2 breathing first thing in the morning unless you’re experiencing anxiety. The relaxing effects of the practice tend to make it more difficult to get up and go on with your day.)
How to: Begin by lying on your back with your knees bent and feet flat on the floor, hip-width apart. Place a palm on the abdomen and take a few relaxed breaths, feeling the abdomen expand on the inhalation and gently contract on the exhalation. With your palm on your abdomen, mentally count the length of each inhalation and exhalation for several more breaths. If the inhalation is longer than the exhalation, you can begin to make them the same length over the next few breaths.
Once your inhalation and exhalation are equal, gradually increase the length of your exhalation by 1 to 2 seconds by gently contracting the abdomen. As long as the breath feels smooth and relaxed, continue to gradually increase the exhalation by 1 to 2 seconds once every few breaths. Make sure you experience no strain as the exhalation increases and keep going until your exhalation is up to twice the length of the inhalation, but not beyond. For example, if your inhalation is comfortably 4 seconds, do not increase the length of your exhalation to more than 8 seconds.
Keep in mind that even an exhalation that is only slightly longer than the inhalation can induce a calming effect, so take care that you don’t push yourself beyond your capacity. (If you do, you’ll likely activate the sympathetic nervous system, or stress response, and feel agitated rather than calm.)
If your breath feels uncomfortable or short, or if you’re gasping on the next inhalation, back off to a ratio that is more comfortable for 8 to 12 breaths. Then finish your practice with 6 to 8 natural, relaxed breaths.”