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FEBRUARY 2, 2024
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EVERY BREATH YOU TAKE
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Hereâs an example: have you ever noticed that you often get heartburn when youâre stressed out? Itâs not your imagination. Published research has found that since stress slows digestion, it nearly doubles a personâs odds of getting heartburn. However, a study published in The American Journal of Gastroenterology indicates that deep breathing can prevent heartburn and even eliminate the need for heartburn meds. The two research studies just cited specifically refer to what is often
called 4-7-8 breathing. Perhaps youâve heard about it. The technique involves slowly inhaling while counting to four (that is, for four seconds), holding the breath for seven seconds, then slowly exhaling while counting to eight. Repeat for three minutes. A similar technique for deep breathing has been shown in studies to banish socalled brain fog and improve mental focus, even for soldiers in intense combat situations. A Harvard Medical School
study learned that slow, deep breathing can reduce or even reathing is obviously pretty eliminate high blood pressure and important. Nobody is about can help slow down a racing heart. to argue that point. But itâs Of course, something we do probably fair to say that many of us 17,000 times every day is going donât fully realize how important to happen on autopilot most of breathing is well beyond its role as the time. But learning controlled part of our respiratory system. breathing techniques and having Considering that all of us have them at our disposal when needed been breathing since we were can be very useful in all kinds of roughly 2 seconds old, you would situations. think we would have the routine For instance, someone who is down by now. We should be quite hyperventilating just before a job good at something we do around interview or a very important 17,000 times every day. Instead, presentation at work can effectively people regularly make significant use 4-7-8 breathing to calm the breathing mistakes in certain panic and regain control. situations, and when they do there is But employing measured, mindful a price to pay. breathing doesnât have to wait for Ok wait, youâre saying, how can a panic attack or a bout of raging anybody breathe wrong? You inhale, heartburn. For instance, instead of I HAD A BAD EXPERIENCE you exhale. Itâs not complicated. If immediately reaching for your phone I was breathing wrong wouldnât I at red lights, train yourself to use (and it involved breathing) faint or be blue in the face? deep breathing while stopped, Points well taken. Breathing is and even when driving. If you Several years ago I went through a stretch of debilitating anxiety and panic attacks. not complicated. But believe sometimes toss and turn Most of it was related in some way to my job at Plant Vogtle, which regularly required it or not, as simple as when you should be speaking in front of groups of people (usually small groups, but sometimes 70 to 100 people, and breathing is, sometimes sleeping, try the old on rare occasions up to 1,000). Things got progressively worse to the point where waking up in the it can be done wrong. 4-7-8 to help you middle of the night drenched in sweat and gasping in panic was common. I decided to get help from a doctor. Itâs not like relax and drift off. I made an appointment and told the doctor about my escalating panic attacks. She listened attentively and then said, weâre oxygenHarvard âI understand why youâre here. You want drugs. You want me to give you some pills and send you on your way. Well, starved Health suggests let me tell you something: that goes against all of my medical training and violates my professional ethics. Youâll by breathing that deep breathing have to get your pills elsewhere. But if youâd like to come back tomorrow Iâll give you a printout of some improperly, but there should be part of breathing exercises that may help.â Do you think I went back the next day? Are you kidding? Why are situations where we everyoneâs routine for 10 would I go back to a doctor who insulted me and accused me of being a drug addict? could enjoy health benefits to 20 minutes every day. by breathing differently. Try it and breathe easy. + But thatâs not the end of the story... See page 5.
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