Getting adequate oxygen is an essential element for healing. Increased oxygen intake improves cardiovascular health, improves neurological functioning, reduces inflammation, regulates hormone production, increases energy levels, improves sleep quality, and aids in the elimination of toxins from the body. There is abundant research showing just how important oxygen is in the process of healing. While you can pay to receive oxygen therapy, there are two readily available ways to increase the oxygen in your body; belly breathing and exercise.
Belly Breathing
Many people have developed patterns of shallow breathing from their chest, which restricts oxygen absorption in the lungs. Deep belly breathing, on the other hand, allows a greater inflow of oxygen into the body, activates the parasympathetic nervous system, releases endorphins in the brain, and calms an overactive mind. Take the time to practice belly breathing by following the steps below.
1. Place your hand on your belly, sit up straight, and take a slow, deep, natural breath, allowing your belly to expand outward with each breath.
2. As you exhale, allow all of the oxygen to be released from your lungs, contracting your belly back towards your core. The breath should be relaxed, natural, and slow. Consciously slow down your breathing, taking deeper breaths than what you may be accustomed to. This doesn’t need to be forced in any way, but rather, a gentle and conscious allowance to take deeper breaths.
3. Practice makes perfect. This may seem simple, but really pay attention to how you are breathing throughout your day, and continually bring your attention back to the flow of breath in your body, being sure to breathe from your belly. As you go about your day notice your breath, and any time you find yourself feeling anxious, or notice that you are breathing from your chest, take the time to straighten your spine and take a deep and relaxed belly breath.
Aerobic Exercise
Aerobic exercise is another way to effectively increase the oxygen in your body. Try to get at least 30 minutes to an hour of exercise each day. The quality of exercise you perform is equally as important as duration. When exercising, be sure to stick mostly to aerobic exercise. What this term means is that you are taking in enough oxygen in every moment to supply your body with adequate oxygen for all the functions of the body. The key to making sure that you are doing aerobic exercise (versus anaerobic exercise) is belly breathing. Try to maintain belly breathing throughout the duration of your workout. As soon as your breathing primarily moves up into the chest (in the form of gasping or panting for air), your body begins using oxygen faster than you can inhale, depleting your energy reserves. This puts stress on the body, releases cortisol, and can contribute to burnout, rather than a build-up of your energy reserves.
This technique of maintaining belly breathing (even during strenuous activity) is commonly used among marathon runners (including the well known marathon runner, Stu Middleman), who reported having an abundance of energy even after running a 100 mile race. In order to work up to a 100 miles, however, you need to increase your exercise level gradually, never pushing yourself beyond what is comfortable to breathe from your belly. Be sure to adequately hydrate, get plenty of rest, and eat a nourishing diet, all necessary elements for supporting a healthy work-out routine.