THE LYMPHATIC SYSTEM AND YOUR BELLY BREATH
The lymphatic system is the network of vessels through which lymph drains from the tissues into the blood. It has three functions:
-To absorb fatty acids and to transport fat, chyle, to the circulatory system
-The removal of excess fluids from the body tissues.
-The production of immune cells such as antibodies, lymphocytes and monocytes.
These functions are key in keeping the balance of the body, and are important in preventing illness and enhancing health. If the lymphatic system becomes sluggish or backs up, it becomes susceptible to bacteria, viruses and other health problems. It is important that the lymph system flow so that the body can be cleansed. That is where the belly breath comes in. The lymphatic system depends on the benefits of breath to keep flowing. When I say breath, I mean, a nourishing full breath; a breath which begins at the belly. The movement of that belly breath increases the circulation of the lymphatic fluid, and in turn keeps the body clean and healthy, and if sick, speeds the recovery after an illness. It’s especially important for anyone with an auto immune disease to keep the lymphatic system in good shape. It’s important for all of us to keep it in good shape to keep our bodies healthy.
BREATHING AND THE VAGUS NERVE
What is the vagus nerve and why is it important? Let me set the background for the answer. Our autonomic nervous system has two essential parts that regulate the vital functions of our bodies- the sympathetic nervous system and parasympathetic nervous system. The sympathetic nervous system is that part which is responsible for the “flight or fight” response to perceived danger. The parasympathetic nervous system is the part of the nervous system which lowers the heart, regulates digestion and coordinates rest and regeneration and hence the part we can activate through breathing to our body’s advantage.
Now for the vagus nerve. It is an extremely important part of the nervous system. It begins at the brain stem and connects the brain to the tongue, pharynx, larynx, vocal chords, heart, lungs liver, stomach, kidneys, spleen, pancreas and intestines and glands throughout the body, through nerve fibers. It influences digestion, hormones and many other aspects of the body. Through slow belly breathing we stimulate the vagus nerve and lower the “flight or fight” response by regulating the heart beats and blood pressure. It has the capability of improving neurogenesis (the process of new neurons being formed in the brain) and repairing brain tissue and regeneration throughout the body. Deep belly breathing is an essential part of maintaining a healthy process of homeostasis or physiological balance within the autonomic nervous system.
When we take a belly or diaphragmatic breath we activate the vagus nerve, which triggers relaxation. When we take a deep breath and relax and expand our diaphragms., our vagus nerve is stimulated, and immediately the parasympathetic nervous system is turned on, cortisol levels drop and our brain heals. It is in the relaxation that healing happens.
I am not a doctor, but I have spent the better part of twenty years researching and practicing this breath. It is through my own experience that I am writing. It is this breath that helped to bring balance to my body and rid it of symptoms of MS. It is why I’m so passionate about passing the message along. A gift given to me that I can’t keep to myself. Give it a try, what do you have to lose? You have so much to gain.
THE EFFECTS OF SHALLOW BREATHING
Shallow breathing sends a signal of “fight or flight” to the body. This pattern of breathing is where the chest and shoulders are what primarily move when you inhale. Our bodies are designed to have a shallow breath when we are in trouble, like in the case of being chased by a tiger. In today’s world that tiger has been replaced by fear from events that create stress in our lives. Most of the time, it’s the “what if” that is triggering the stress and not a a real situation. The problem is the body doesn’t know the difference. All it knows is that the brain is sending a signal of “distress” and it needs to put into action the plan to save the body. What does that plan mean? Along with with shallow breaths, the heart starts beating faster, the muscles tense and a series of hormonal changes and physiological responses happen, to prepare for quick reaction to life threatening situations. This is all meant to take place for short spurts of time when we are in physical danger. The problem is when these changes occur for extended periods of time, it takes a toll on the body. It can lead to high blood pressure and clogging of the arteries, which is a mechanism designed to prevent us from losing too much blood in case of being cut in an attack. There are changes in the brain, which if extended over long periods of time, can lead to anxiety and/or depression. And ultimately imbalance and disharmony in the body occurs and the environment for disease is created. Breathing shallow has become a habitual way of breathing for many of us, without us knowing it’s been happening. It’s never too late to change that old habit. Start making belly breathing your new habit. Be deliberate about it. Keep practicing and you will find yourself breathing like that spontaneously after a few weeks of practice. Go to January 17, 2019 in my blog if you need help on how to start your belly breathing practice. And as always, feel free to e-mail me if you have any questions.
WHAT DOES BELLY BREATHING DO?
Belly breathing is also called diaphragmatic breathing. The diaphragm plays an important role in breathing. The diaphragm is a dome shaped muscle which is at the base of the lungs, at the bottom of our ribcage. When we inhale it contracts and moves downward and creates space in the chest cavity and allows the lungs to expand. As we exhale, the diaphragm relaxes and it moves up in the chest cavity. It’s in this process that we are able to take a full breath. In order to take a full breath, the breath needs to begin at the belly. It is important for this to happen for there to be a full intake of oxygen and release of carbon dioxide. If the breath begins at the chest, the breath we take will not be a full breath. So if you find yourself sucking your stomach in and taking your breath, know that you are not taking a full breath. That is a breath that is beginning at the chest and not allowing the lungs to expand fully.
With belly/diaphragmatic breathing, our heart rate slows down and our blood pressure can become stabilized. Our digestion is better, our nervous system calms down and we can sleep better. It creates a sense of relaxation in the body. It is in this state of relaxation where the possibility of healing happens.
BEAUTIFUL BREATH
Breath is our life source. The importance of it can't be stressed enough. Although you have been breathing your whole life, it's important that you breathe as your body is meant to breathe. Our bodies are meant to take full nourishing breaths in a relaxed and natural way. This changes when we are not relaxed. When we are afraid or stressed our breathing becomes shallow (shallow means your breath is remaining at the chest). Well, if you have been spending much of your life with stress, you are breathing with shallow breaths most of the time. In addition to that, keeping in the the stomach area has become a habit for many of us and that definitely makes it so you can't take a deep full breath. Old habits need to be changed to bring the body back to health.
So at this point you need to learn what the most nourishing, healthy way of breathing is for you. Follow the guidelines in the subsequent pages very seriously. Progress at your own pace in your own time. Progressing faster is not better. Progressing gently and naturally is best. Your body will determine when to move on to the next step. Only move on to the next step when you are performing that particular breath spontaneously and with ease. They are all building blocks. In order for your structure to be sound and strong, each block needs to be strong and capable of holding the blocks which will be built upon them. Be aware of every step and enjoy the process.
For additional help in how to perform the breaths or any questions you might need answered, please go to margie@transcendingms.com and e-mail me and your questions will be answered to the best of my ability. Take advantage of that resource. That’s why the e-mail and website have been created
Let's take this in steps.
Step 1
Before we begin, it’s important that you know the correct way to breathe. When you breathe in your stomach should be filling up and when you breathe out it should be going in. Think of your stomach as a balloon. What happens to a balloon when you blow air into it? It fills up. The same principle applies to your stomach area. And as the air is leaving the stomach it deflates in the same way a balloon does.
Sit up straight and take a breath. Observe what happens. If your stomach is getting bigger as you are breathing in, then you are doing it correctly - that’s good. If not, then try to breathe as I have told you. It’s still not clear? Ok let’s try this.
Even if it is clear, please try this anyway. Lie down on your back. Breathe. Observe what is happening. Observe how your stomach moves up as you breathe in and down as you breathe out. That is the natural way your body wants to breathe. That is how you need to breathe when you are sitting or standing. Technically the breath is not going to your belly, but in order for you to have a full breath that is how it feels.
For the next week I want you to just be aware of your breath. Make sure that you are following this procedure. Be comfortable with breathing that way. Until you are comfortable breathing that way, please don’t proceed to any of the following breaths. This is your basic building block for your breath. It’s very important you learn this first. Even if you have been breathing like this please continue to do so, but now I want you to be aware of it throughout the day. Take time a few times a day to be with your breath and observe it. Enjoy taking your focus to your breath.
In addition to that, as you breath in, breathe in through your nose. As you breathe out, make a small “O’” with your lips and breathe out through the center of your lips. Take deep, slow and gentle breaths in and slow, gentle breaths out. What you will find is not only will you be breathing properly, but you will also find your body and mind slowing down and relaxing. The temple area of your face relaxes with that breath being released through the center of your lips.
Ideally, do this at least 3 times a day. Take at least 20 breaths. In the morning, in the afternoon and in the evening before bed. You may choose to do it more often and that would be terrific! Initially, if it’s easier for you to lie down to do it, do so. But, after 2 days, do this sitting or standing. It’s important that you know how to do this and breathe like this at all times. Practice makes you better at it. Practice will also lead to it being spontaneous. Let this become a integrated part of you.
What you’ve just read is the first part of Chapter 15 - “Breath” from my book “Transcending MS.” This first step is what I call “Belly Breath”. Please do this for at least 21 days. In 21 days you should be able to break any old habitual ways of breathing. The key is the awareness of how to breathe. If you find yourself breathing in your old way, don’t get frustrated or self deprecating. It’s fantastic that you’re aware of it, and can shift the breath to the belly breath! You are on your way to changing in that awareness!
Another way you can practice it, is by doing it every hour on the hour for 10 breaths. No one needs to know you are doing it. Just become aware of your breath and as you breathe just take it to the belly. It isn’t a big breath, quite the contrary it is taken with ease. It’s just you and your breath.
I have not posted the whole chapter because I want to focus on the belly breath. It’s important that you understand and breathe in this way before we address taking a full yogic breath. I will be filling you with factoids about the incredible beauty and benefit of this belly breath over the next few weeks. Please don’t underestimate the power of nourishing your body through breath for a healthy body and mind. Thank you for joining me. To our health!
HOW THE BREATH CAN HELP US HEAL
When you’re breathing and taking that breath to the belly, you are energizing the belly area. What’s happening is that you’re not only energizing the digestive system, but you’re also energizing the immune system. You are affecting the nervous system and every other system within the body as a result.
Here’s the deal, if the body isn’t at rest, the mind will never be at rest. In the same way, if the mind isn’t at rest the body can’t be at rest. The breath facilitates that process. The breath is what brings you that sense of stability, that sense of peace. When you’re taking the breath to the belly, the breath is finally going where it wants to go. Where it would naturally go and the body recognizes that. That is where the body can rest. You are now taking the breath deliberately to the belly and the body recognizes this. The body says “oh wow you‘re giving me what I need.” The body settles down there. And there is this rhythmic breathing that starts happening unintentionally, you don’t need to try to do it, because the body takes you there. So you do this, and now the mind starts thinking “wow this feels really good. I’m feeling a sense of balance and harmony; a connection with this body and how it’s breathing.” I can’t emphasize enough how important it is when the body can finally feel like that. The sense of balance and stability and harmony that happens when you do that, no medication, no exercise, nothing can give the body that in the same way. If you’re on medication it enhances the medication. If you’re exercising it enhances that process., because the body is tuned into what it’s doing in a natural way. You’re allowing the body to be who it wants to be in the same way as when you’re lying down resting. When you’re lying on your back you can experience how your body wants to breathe. As you breathe in, the stomach rises and as you breathe out, the stomach deflates. That is how your body naturally wants to breathe. So what will happen when you’re giving it that throughout the day, all day? Well, what you’re going to have is a body that responds to this in such a way that it wants more of that. What does that mean that it wants more of that? It wants more health. It wants to produce what you’re giving it. You’re making the space for the body to be able to be in its natural state. What’s the natural state of the body? The natural state is health. If you can lead the body to that state where it is most comfortable, where it is in its natural state, then what will happen is that body will start acting in a state of “ease.” And the “dis” will disappear. That is why breathing through the belly is so important and so effective. If you practice, you alone will feel it and I won’t have to tell you that it works. You will feel how the body feels it, the mind feels and they start becoming one unit. They start becoming allies and there is no fear the mind is running off and creating unrest, because it has slowed down along with the body. The two are now becoming synergistic. They’re there for each other, they operate with each other and that’s where you want to go. When the environment is created for health, health happens.
I will be covering the chapter on Breath in Transcending MS for the next week or two. I will guide you to learning to breathe through your belly. It is what I learned to do in my process of healing. I believe that it is the most powerful tool we have to create health.