Breathing: Joshua, Youssef, and Apollo

BREATHING
“safe, affordable, and good for you”
JOSHUA, YOUSSEF, and

APOLLO
Introduction : Outline
 Understanding Stress Process
 Definition and Antecedents of Stress
 Multidimensional Nature of Anxiety
 How and to What Degree Stress is Manifested in Our Life
 Physiological and Psychological Consequences of Stress
 Stress Assessment Methods

Introduction: Outline
 Understanding Stress Process
 The Breath Test
 The role/importance Oxygen plays in day-to-day life
 Physiology of Breathing
 Literature Review
 The Different Types of Breathing
 Steps to Initiate Diaphragmatic Breathing
 Benefits of Breathing
 Tips for Effective Breathing
 How to Measure Its Effectiveness
 Breathing Exercises
 Review
 Questions and Comments
Review of Physiology of Stress
 The Nervous System - Immediate
 The Endocrine System - Intermediate
 The Neuroendocrine Pathways - Prolonged

Oxygen And You
 Lungs. Why Do We Have Them?
 O2 consumption is directly related to energy expenditure.
 Energy requirements are usually calculated by measuring O2

intake or CO2 release.
 Energy expenditure at rest is known as basal metabolism.
 In every organism from amoeba to elephant, gas exchange--

the exchange of O2 and CO2 between cells and the
surrounding environment--takes place by diffusion.
 Diffusion
HUMAN LUNGS
Anatomy & Physiology of the Respiratory
System
 What is the Respiratory

System?
 To take a breath in, the

external intercostal muscles
contract, moving the ribcage up
and out. The diaphragm moves
down at the same time, creating
negative pressure within the
thorax. The lungs are held to
the thoracic wall by the pleural
membranes, and so expand
outwards as well. This creates
negative pressure within the
lungs, and so air rushes in
through the upper and lower
airways.
The Importance of Correct Breathing
 One's breathing becomes modified and

restricted in various ways, not just
momentarily, but habitually.
 We tend to assume positions (slouched
positions) that diminishes lung capacities
and take shortened breaths.
 Improper breathing can produce a
diminished mental ability
Pranayama
 The yogis believe that the olfactory organ has another function:
the absorption of prana from the air. If you breathe through the
mouth all the time, as many people do, you are cheating yourself of
all this free energy (prana). The yogis say this is a major factor in
lowered resistance to disease and impairs the functioning of your
vital glands and nervous system.
Literature Review
 Diaphragmatic Breathing effects on COPD
patients
 Short-term study
 Increase in O₂ and a decrease in CO₂
 Improved arterial blood gases
 Increased work of breathing (WOB)
Types of Breathing
 Thoracic Breathing
 Diaphragmatic Breathing
 Clavicular Breathing (with max. breath)
Thoracic vs. Diaphragmatic
 Movement at chest  Movement at abdomen
 Expansion at midpoint  Expansion at lower part
 Less efficient during rest  Most efficient during rest
 Big effort done  Minimal effort
 Useful in vigorous exercise  Useful in mental and physical

relaxation
 Increases tension, and anxiety  Reduces anxiety and tension
 Shallow, jerky, and unsteady  Deep, calm, and steady

Clavicular Breathing (with max. breath)
 only significant when maximum air is needed
 The name is derived from two clavicles or collar bones
 pulled up slightly at the end of maximum inhalation,
 expanding the very top of the lungs
 comes into play when the body’s need for oxygen is very great
 can be seen in patients with asthma or chronic bronchitis

Steps to Initiate Diaphragmatic Breathing
1. Assume a comfortable position
2. Concentration You definitely

need
Diaphragmatic
3. Visualization Breathing
Assume a Comfortable Position
 Simple, anywhere, anytime
 Sitting or lying down on back

with eyes closed
 Feel the rise and fall of your

abdomen
 Once practiced, could be done

anywhere
 Heavy traffic, waiting in line,

public speech, or final exam
Concentration
 Easily interrupted
 Find nice quiet place
 Common for the mind to wander at first
 Let the interrupting thoughts escape your body
 Feel the path of the air
 Phases of each ventilation

Visualization
 Breathing and imagery are

dynamic patterns in the art of
relaxation
 Can create your own
 Visualize your happy moments
 Visualization exercises
Breathing Clouds
 Close eyes, focus on breathing
 Visualize the air going into your

lungs as clean air to cleanse your
whole body
 Leaving the body as dark cloudy

smoke representing stressors,
frustrations, and toxic thoughts
 Repeat for 5-10 minutes

Activity – Breathing Clouds
 In ….  Out …
Alternate Nostril Breathing
 May seem impossible
 Repeated practice
 Close eyes and focus on breathing
 After feeling relaxed
 Exhale through left nostril
 Inhale through right nostril
 Repeat for 15-20 breaths

Activity – Alternate Nostril Breathing
 In …  Out …
Energy Breathing
 Breathing through your whole body
 Body becomes one big lung
 Three phases
1) Upper body: 5-10 times
2) Lower body: 5-10 times
3) Both: 10-20 times

Benefits of Breathing
 Respiratory: eliminates wastes and reduces chest pain
 Circulatory: improves circulation and increases oxygen and nutrients

supply
 Nervous: clams and stimulates the nervous system
 Digestive: diaphragmatic action acts as a pump to massage internal

organs
 Endocrine: helps lymph movements. Eliminates toxic waste, and

strengthens immune system
 Skin: wrinkles lessened and more radiant skin

Tips and Suggestions
 Count your breath cycles

 Focus on your lower stomach
 Loosen constrictive clothing around neck and waist
 Shoulders and arms relaxed
 Eyes closed – use of visual imagery
 Slow deep rhythm
 Put hands on your abdomen
 Use the word “release” at end of exhalation
 Practice
How to Measure Its Effectiveness
 Decrease in your general overall
anxiety level
 Breathe this way automatically if

ever feel anxious
 Look more rested and relaxed
 Find yourself more productive
 Easier to sleep at night
 Able to recover faster from

stress

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BREATHING

“safe, affordable, and good for you”

JOSHUA, YOUSSEF, and

 Definition and Antecedents of Stress

 Multidimensional Nature of Anxiety

 How and to What Degree Stress is Manifested in Our Life

 Physiological and Psychological Consequences of Stress

 Stress Assessment Methods

 The Nervous System - Immediate

 The Endocrine System - Intermediate

 The Neuroendocrine Pathways - Prolonged

 O2 consumption is directly related to energy expenditure.

 Energy requirements are usually calculated by measuring O2

 Energy expenditure at rest is known as basal metabolism.

 In every organism from amoeba to elephant, gas exchange--

 What is the Respiratory

 To take a breath in, the

 One's breathing becomes modified and

 Expansion at midpoint  Expansion at lower part

 Less efficient during rest  Most efficient during rest

 Big effort done  Minimal effort

 Useful in vigorous exercise  Useful in mental and physical

 Shallow, jerky, and unsteady  Deep, calm, and steady

 only significant when maximum air is needed

 The name is derived from two clavicles or collar bones

 pulled up slightly at the end of maximum inhalation,

 expanding the very top of the lungs

 can be seen in patients with asthma or chronic bronchitis

1. Assume a comfortable position

2. Concentration You definitely

 Sitting or lying down on back

 Feel the rise and fall of your

 Once practiced, could be done

 Heavy traffic, waiting in line,

 Find nice quiet place

 Common for the mind to wander at first

 Let the interrupting thoughts escape your body

 Feel the path of the air

 Phases of each ventilation

 Breathing and imagery are

 Can create your own

 Visualize your happy moments

 Visualize the air going into your

 Leaving the body as dark cloudy

 Repeat for 5-10 minutes

 Close eyes and focus on breathing

 After feeling relaxed

 Exhale through left nostril

 Inhale through right nostril

 Repeat for 15-20 breaths

 Body becomes one big lung

1) Upper body: 5-10 times

2) Lower body: 5-10 times

3) Both: 10-20 times

 Circulatory: improves circulation and increases oxygen and nutrients

 Nervous: clams and stimulates the nervous system

 Digestive: diaphragmatic action acts as a pump to massage internal

 Endocrine: helps lymph movements. Eliminates toxic waste, and