Boost Your Immune System
As we start the second half of the calendar year, it’s a great time to check in and see how we’re taking care of overall well-being. So let’s look at a critical component of our overall health - our immune system. Our immune system plays a critical role in protecting the body against disease and maintaining overall health. Check the list below to see if you’re on track and consider incorporating some breathwork into your wellness routine!
What activities boost the immune system?
There are several activities that can help boost the immune system, including:
Eating a healthy diet: Diet can have a significant impact on the immune system. According to Medical News Today, a healthy diet, rich in fruits, vegetables, whole grains, and lean protein, can help support immune function by providing essential nutrients such as vitamins A, C, D, and E, as well as zinc and selenium]. These nutrients are important for the growth and function of immune cells, and deficiencies in these nutrients can impair immune function..
On the flip side, according to National Institute of Health research a diet high in processed foods, sugar, and unhealthy fats can have a negative impact on the immune system. These foods can cause inflammation in the body, which can impair immune function and increase the risk of chronic diseases.
Exercising regularly: Regular exercise has been shown to improve immune system function and boost mood. Remember, when you find an activity that brings you joy, you’re more likely to make it a routine.
Getting enough sleep: According to National Institute of Health Research, sleep is important for immune system function, and getting enough sleep can help reduce the risk of infections. If you struggle with falling asleep, check out my video with an easy and effective yoga pose that may not only support you to fall asleep but is also a massage of the major organs.
Reducing stress: Stress is the #1 cause of major illnesses and can have a significant impact on the immune system. According to Harvard Medical School, chronic stress can lead to a weakened immune response, making individuals more susceptible to infections and illnesses. In addition, according to Healthline, stress hormones, such as cortisol, can suppress the immune system by reducing the number of white blood cells, which are responsible for fighting infections.
By incorporating these activities into your daily routine, you can help support your immune system and reduce the risk of infections.
How Does Stress Affect Breathing?
Stress is the #1 cause of illness and breathwork is a zero-cost, highly effective tool for combating stress. So let’s look at the relationship between the two. Stress and breathing are closely related. Crucially, they all share an association with the autonomous neuronal system and, of particular importance, the vagus neuron. Although treatment for a patient's heart rate or sympathetic disease usually focuses primarily on a specific organ, research indicates that these individuals may actually have communication problems within their own autonomous or vagal networks.
Stress can have a significant impact on breathing patterns. As shared by Medical News Today, when we encounter stress, our body's natural response is to activate the "fight or flight" response, which can cause rapid, shallow breathing. Harvard Medical School goes on to explain that This type of breathing can lead to a decrease in the amount of oxygen that reaches our body's tissues and organs, which can cause physical symptoms such as dizziness, lightheadedness, and shortness of breath.
Shallow Breathing Contributes to Anxiety
If someone is feeling anxious, they tend to breathe slowly and deeply straight from their chest. These breathing patterns, also known as thoracic or chest breathing cause a decrease in oxygen-carbon dioxide levels and increases cardiac rates, dizziness, muscle tension, and other physical feelings. Your blood has no oxygenation, so this can trigger a nervous response which leads to panic attacks, or panic attacks. Diaphragm or deep breathing stimulates the parasympathetic nervous system that regulates heartbeat, blood flow, respiration, and digestion.
Reduce Your Stress with Breathing Exercises
As I shared in my blog, Pranayam: Controlling Your Life-Force, Prolong Your Life,
there are several breathing exercises that have been shown to support your health. Pranayam is one of 3 types of breathwork. The other two types are holotropic and rebirthing. According to MasterClass, the increased intake of oxygen through Pranayama breathing helps purge the body of carbon dioxide, which benefits the brain and nervous system. By giving yourself a calming focus, you can help clear your mind and reduce stress and anxiety, which can improve your cognitive brain function. It has also been shown to boost the immune system by increasing the circulation of immune cells in the body. In contrast to Pranayam, holotropic breathwork is a type of hyperventilation that is said to provide an altered state of consciousness used to support healing. Rebirthing is an applied rapid breath that is used to release childhood trauma. They are not techniques that you apply in your daily life. They are recommended to be used by a trained practitioner.
4 Best Stress-Relief Breathing Exercises
Deep Belly Breathing: Deep breathing has a huge impact on pain control and stress management - from lowering anxiety to reducing anxiety and stress. To practice this breathing technique, sit or lie down in a comfortable position. Place one hand on your chest and the other on your belly. Inhale deeply through your nose, feeling your belly expand. Exhale through your mouth, feeling your belly contract. Repeat for several minutes.
Equal Breathing: Sit in a comfortable position with your back straight. Inhale through your nose for a count of four. Exhale through your nose for a count of four. Repeat for several minutes. If you sense that you would benefit from a longer inhale and exhale to fully fill your lungs, adjust the count. What’s most important is that your inhale and exhale are equal in length.
Alternate Nostril Breathing: Sit in a comfortable position with your back straight. Use your right thumb to close your right nostril and inhale through your left nostril. Use your right ring finger to close your left nostril and exhale through your right nostril. Inhale through your right nostril. Close your right nostril and exhale through your left nostril. Repeat for several minutes.
4-7-8 Breathing: this breathing technique was created by Dr. Andrew Weil. It is incredibly efficient. Sit in a comfortable position with your back straight. Inhale through your nose for a count of four. Hold your breath for a count of seven. Exhale through your mouth for a count of eight through pursed lips to help lengthen the exhale. Repeat for several minutes.
Mindful awareness of regular breathing
Mindful breathing allows you to breathe freely and effectively without difficulty in the body. You may take a little more time to get used to this exercise. Praying helps you keep your breath-focused and avoids wandering thoughts and impulsive thoughts. Mindful breathing is a technique that involves focusing your attention on your breath and being fully present at the moment. Here's how to do it:
Find a quiet and comfortable place to sit or lie down. Close your eyes and take a few deep breaths. Inhale through your nose and exhale through your mouth. Bring your attention to your breath. Notice the sensation of the air moving in and out of your body. As you inhale, say to yourself "inhale" and as you exhale, say to yourself "Exhale". This can help you stay focused on your breath. If your mind starts to wander, gently bring your attention back to your breath. Don't judge yourself for getting distracted - it's normal for your mind to wander. Continue to focus on your breath for several minutes. You can set a timer if you like. Mindful breathing can help you feel more calm, centered, and present in the moment. It's a simple but powerful technique that you can do anytime, anywhere.
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About SoundWellness
Monique Derfuss is the founder and President of SoundWellness offering gong sound therapy, Reiki, Kundalini Yoga, and meditation. Her wellness business is based in Santa Fe, New Mexico, and has helped thousands of people over the past 9 years move beyond only taking care of their physical bodies to taking a more holistic approach to their health by integrating support of their energetic, or subtle, bodies. Check out what others have said about her services.