Brian Murphy advises us on breathing well and, as result, feeling well.
“We attended Brian’s Buteyko Course for kids in July 2017. Our daughter had a wheezing cough since February 2017, that steroids and antibiotics could not shake. It was impacting daily life and her sleep. Very exhausting and frustrating that she couldn’t stop coughing. Within two weeks of beginning the course, and with daily practice of the breathing techniques, the wheeze and cough had abated.It is such a relief that it is gone!” Colette
For many people the symptoms described in the testimonial above are a daily experience. Many people live with the constant stress of wheezing, coughing, disrupted sleep and anxiety regarding their breathing.
It is very common for people to have difficulty catching their breath then walking up a stairs or a hill, or when when exercising vigorously such as running and cycling. Coughing fits after exercise are the norm for many people. For those who like to push themselves when exercising it is very often their breathing that ‘lets them down’ before the working muscles such as those of the legs.
For others the reliance on an inhaler for relief from wheezing and asthma symptoms is a constant stressor in their lives. What happens if they lose or forget the inhaler when out of their home environment? Dependancy on inhalers as the only tool in combating Asthma symptoms is an issue that can prevent people from getting the most out of life.
Do you or your children experience any of these issues?
Coughing fits after exercising, wheezing, snoring loudly each night and feeling exhausted each morning. Persistent coughs, anxious breathing patterns through the mouth and dreading vigorous exercise because of the feeling of losing control of your breathing.
Asthma, snoring, sleep apnea and increased levels of anxiety and stress are all connected to HOW we breathe.
Correcting our breathing patterns and training ourselves to always breathe through our noses can allow us to move away from poor breathing habits and establish calm, relaxed, quiet breathing during the day and when asleep at night.
This is of vital importance to the health of adults and also children.
Studies have shown that on average 50 percent of children breathe habitually through their mouths. Mouth breathing in children is connected to poor concentration in school, poor sleep and elevated anxiety levels.
BREATHING TIPS THIS WINTER
During the winter months the air is often cold. This cold air can affect many people with breathing issues. Exercising, such as running or walking in the cold air can be difficult for many people. A night time run or walk can feel like a stressful chore rather than something fun and enjoyable. In dealing with this challenge it is important to focus on HOW we be breathe during exercise and in our day to day lives.
Breathing is the vital force that keeps us alive. It is so basic to our existence that many people take it for granted and do not give much attention to how they breathe. But how we breathe is worth paying attention to. Here are some simple tips about how we breathe.
COLD AIR CAN MAKE EXERCISE DIFFICULT
If cold air makes breathing difficult during exercise it is important to give attention to how the air is being breathed in. In simple terms it is vital that anyone who finds breathing difficult in the cold gives full attention to always breathing through the nose. One of the main functions of the nose is to warm the incoming air into the body. When we mouth-breathe we bypass this vital function of the nose.
It may mean slowing down when exercising at first but with time your body will adapt and nose breathing can become second nature.
Tip No.1: Always breathe through the nose in cold air. The nose warms incoming air.
OVER-BREATHING STRESSES THE BODY
If vigorous exercise is stressful this is our body telling us that we are putting it under too much pressure. For anyone who finds exercise more of a chore than the fun experience it should be it is a sign that over-breathing is taking place. When we have control of our breathing we have balance in our bodies and exercise is fun and enjoyable, even running up a steep hill! With practice it is possible to develop a level of control over our breathing. There are simple exercises that help us gain mastery over our breath and enjoy the benefits of nose breathing when at rest or when doing vigorous exercise.
Tip No.2: During the day try to give some attention to your breathing and gently try to quieten it and reduce it. Good breathing is quiet, easy and barely noticeable. Always breathe through the nose.
HOW WE BREATHE AFFECTS OUR SLEEP QUALITY
Waking up tired and exhausted is the norm for a lot of people. Snoring and sleep apnea are common. Many people see no way of improving their energy levels in the morning and accept waking up without any energy as just part of who they are. It does not have to be that way. How we breathe during sleep greatly affects how we feel in the morning.
The quality of our sleep is vital to our health and well being.
Tip No. 3: Give yourself 15 minutes every night before sleep and focus on your breath. Gently reduce your breathing by taking less air into your nose until you are breathing as quietly as you possibly can. Focus just on the air entering and exiting your nostril and try to bring the volume of your breathing down. Try to sleep with mouth closed.
HOW TO BREAK THE CYCLE OF A COUGHING FIT
This time of year there are many colds and influenzas going around and many people are stuck with persistent coughs. The problem with coughing is that the more we cough the more we want to cough! The coughing can get worse and worse with seemingly no relief! It is vitally important to try to gain control of our breathing again and to break the cycle of the cough.
Tip No.4: When you have a cough deal with it like this. Suppress the urge to cough and take a small breath in through your nose and a small breath out. Hold your breath for five seconds. Then breathe normally through nose for 10 seconds. Once again take a small breath in through the nose, a small breath out and hold breath for five seconds. Then breathe normally for 10 seconds again through the nose. Keep repeating this cycle for a few minutes until coughing eases. This is an excellent way of breaking the coughing cycle and gaining control over the breath again.
As a Buteyko Breathing Practioner, I help people improve their breathing pattern. I know how it feels to have coughing fits after exercise, snoring each night, and the stress of feeling like wheezing and breathlessness was holding me back in life. Thankfully I found a way of reversing these issues when I learned the Buteyko Breathing technique.
The Buteyko Breathing Technique offers a complete breathing programme with specific exercises to help address poor breathing habits and restore correct breathing
Your Breath Clinic is now open at Wolfe Tone Square Bantry. One to one consulations and Skype lessons are available from the clinic.
Courses are also running in Celtic Ross Hotel Rosscarbery, The Westlodge Hotel Bantry and other venues in West Cork and Cork City throughout the year.
For more information call me on 087 7738616 or email me on firstname.lastname@example.org.