Breathwork

Here are a few paragraphs taken from Chapter 14 - Mind:Stress of "Healthy Aging" by Andrew Weil, M.D.

I can tell you all you need to know about the effect of stress on health in one sentence. Cortisol, the adrenal hormone that mediates stress reponses, is directlyt toxic to neurons in the part of the brain responsible for memory and emotions. If you want to minimize age-related deficits in mental function, you must know and practice strategies for neutralizing the harmful effects of stress on the brain and other organs.

Life is stressful and always has been. Eliminating stress entirely is not an option. Of course, if there are discrete sources of it in your life - a relationship, a job, a health problem - you could and should take action to try to mitigate them. But my experience is that we are subject to a kind of conservation law of stress, with the total remaining constant over time. If stress recedes in one area, it seems to increase in another. Get your finances in order, and you relationship sours. Get your relationship together, and the kids cause you grief. Straighten the kids out and learn you have a heart problem.

Therefore, in addition to working on the problems and situations that create stress for you, do not fail to learn and practice the general techniques of stress protection.

(Dr. Weil's book suggests using whatever technique works for you. This could be practicing yoga, floating in water, stroking a cat or a dog, taking biofeedback training or working with your breath. Whatever you chose and whatever works for you should be done on a regular basis)

A specific relaxing breath technique mentioned in the book is as follows:

1. Place the tip of your tongue against the ridge behind and above your front teeth and keep it there through the whole exercise.
2. Exhale completely through your mouth, making a "whoosh" sound.
3. Inhale deeply and quietly through the nose to a count of 4 (with mouth closed)
4. Hold your breath for a count of 7.
5. Exhale audibly through your mouth to a count of 8.
6. Repeat steps 3, 4, and 5 for a total of four breaths.

This can be done in any position; if seated, keep your back straight. Practice the exercise at least twice a day and , in addition, whenever you feel stressed, anxious, or off center. Do not do more than four breaths at one time for the first month of practice but repeat the exercise as often as you wish. After a month, if you are comfortable with it, increase to eight breaths each time.

With practice this will become a very powerful means of eliciting the relaxation response that gets more effective over time. It is a tonic for the nervous system, shifting energy from the sympathetic to the parasympathetic system, with many physiological benefits: lowered blood pressure and heart rate, increased circulation to the extremeties and skin, and improved digestion. It can also help you gain better control over your emotions and cravings.

Some general principles of breathwork are: make your breathing slower, deeper, quieter, and more regular whenever you think about it; deepen the exhalation phase of breathing by squeezing more air out of the lungs at the end of each breath (again, whenever you think about it); and keep your attention on breath more of the time. Obvious advantages of this kind of practice are that it requires no equipment, is free, and can be done anywhere. It is the most cost and time effective relaxation method.(Dr. Weil teaches this to all of his patients who consult him and also all of the health professionals that he trains).