I have recently realised the importance of breathing properly. It's something that we are supposed to know how to do naturally but as humans we have developed a habit of mouth breathing.
A couple of months ago, I read Breath by James Nestor and he has performed many experiments to prove that mouth breathing is detrimental to our health. Our noses provide natural filters for toxins in the air. He writes an account of how minor alterations to the way we breath could have profound benefits for health and wellbeing. There are many exercises in the book for you to try if you'd like to read it.
The next thing I did, was to embrace Wim Hof and his breathing exercises. No, you don't have to get into an ice bath as well. He suggests three rounds of constant breathing in and out then holding the out breath, initially for a minute then breathing in and holding the inbreath for 15 seconds. He doesn't mention whether it is to be done by mouth breathing or nose breathing.
Research on the practice of the Wim Hof Breathing Method has been conducted in controlled experiments since 2007, and data doesn’t lie. A 2014 study, for example, showed that those in the experiment experienced anti-inflammatory effects as well as changes to the immune system response. The researchers concluded, “This study could have important implications for the treatment of a variety of conditions associated with excessive or persistent inflammation, especially autoimmune diseases.”
Here's what is listed as the benefits of doing this type of breathing.
Relieves stress. ...
Lowers blood pressure. ...
Reduces inflammation and boosts immunity. ...
Improves sleep. ...
Increases energy. ...
Improves focus. ...
Helps manage asthma. ...
Relieves eczema.
So as Wim Hof endorses James Nestor's Breath book I thought I would use a combination of the two. So I have been doing the Wim Hof breathing exercise with purely nose breathing.
And I feel absolutely great! It's part of my morning regular routine and it only takes 11 minutes.
Give it a go and let me know how you get on. Here's the link but remember to nose breathe