Breath of Life: Exhaling is Often Forgotten

By Dr. Courtney Cheng, D.O., M.S.H.S.

During stress or trauma, it is a natural reaction to change our breathing pattern.  A sudden unexpected change can cause us to hold our breath in shock.  While physically straining, we may pressurize our breath for increased strength.  While exerting energy, we may breath rapidly.  Breathing is something our body is able to do automatically but can also be consciously controlled.  A relaxed breath can alter pain perception and improve mood. Maximally efficient breathing and posture opens pathways to body-mind balance and improved well-being.  The more effectively one breaths, the greater the oxygenation to muscles health and overall body health.

Bad breathing patterns can be a sign of a medical condition that needs to be addressed by a physician. Excessive rapid shallow breathing, or gasping for air due to difficulty breathing, can be a sign of heart failure or chronic obstructive airway disease.   If you are having difficulty breathing or experiencing pain with breathing, you should consult a health care professional.  The breathing suggestions do not replace the role of a qualified professional.

Shallow breathing, or breathing from the chest, delivers less oxygenated air per breath into the lungs.  As a result, less oxygen reaches the brain, the heart and the rest of the body.  In order to meet the body's oxygen demands under this improper breathing pattern condition, the number of breaths per minute must increase causing physiological changes that constrict blood vessels.  Less productive exhalation phase causes a buildup of toxins from the imbalance of oxygen and carbon dioxide in the body.  Imbalances in the oxygen and carbon dioxide can cause feelings of fatigue and depression or anxiety and agitation.

Not only can bad breathing patterns cause psychological changes, it can cause changes in digestion and gut motility.  Proper breathing is from the abdomen and results in the gentle rhythmic rise and fall of the abdominal region.  This motion helps the intestines to pass food through the colon for proper absorption of nutrients.  Constipation, diarrhea and irritable bowel syndrome can often be corrected through relaxed abdominal breathing.  If you are having these other associated symptoms, make sure to consult a health care professional.

CONNECT WITH PROPER BREATHING AND POSTURE

To see how you currently breathe, find a comfortable position and make sure to breathe as you normally do. Place one hand on your stomach and one on your chest.  Breathe as you normally would and notice whether your "stomach" hand rises or your "chest" hand rises.  To breathe properly, your stomach area must rise more than your chest as your diaphragm expands.  Next count how long it takes it you to breathe out and how long it takes you to breathe in.  Normal relaxed breathing should be in a 2:1 ratio of time to breathe out versus time to breath in.  Exhaling should take twice as long as inhaling.

HARMONIZE WITH YOUR BREATH

To retrain your breathing, begin by slowly breathing in through your nose through the count of 4. Breathe into your belly so your diaphragm expands.  Hold the breath for a count of 7.  Slowly exhale through your mouth for a count of 8. When you exhale, try to make a soft "whoosh" sound by holding the tip of your tongue against the roof of your mouth as you exhale slowly. (Called 4-7-8 breathing) Repeat this process for three more times (for a total of four breaths). Do not do more than four breaths at first - with practice, you can work your way up to eight breaths. Do this twice each day. If the process causes you to begin panicking or if you become dizzy, only do it for as long as you are able.  Increase the number of breaths each day until you can do the exercise four times per hour (every 15 minutes).  With practice, you can be breathing this way naturally throughout the day.

INTEGRATE OSTEOATHIC MANIPULATIVE THERAPY

Osteopathic manipulative treatment can help to release any restricted area preventing proper diaphragmatic breathing and potentially improve musculoskeletal pain.  Restoring the health in an individual means not trying to put one's own intention into what should be expected from the body but rather listening with a higher sense of awareness to the body's needs.

When correcting breathing patterns in individuals, the restriction can be anywhere in the body since the body is intimately inter-related.  For some individuals, improper breathing can be restored by correcting abnormal jaw alignment and temporomandibular joint dysfunctions or jaw clenching through osteopathy in the cranial field.  For others, correction of breathing is established by adjusting the neck alignment and releasing impingement of the phrenic nerve (coming out of C3-5) which controls the contraction and relaxation of the diaphragm muscle.  For some, restricted rib or scapular motion can influence the motion of the diaphragm and require releasing.  In others, the abdominal muscles are so tight that proper breathing cannot occur until the tight abdominal muscles are released.  Make sure to consult with your local osteopath if you are having difficulty breathing properly.

Carrot & Apple Mini Muffins

Recipe by Jane Crossby

Having food intolerances or allergies doesn't mean that you have to eat foods that don't taste good.  This recipe incorporates foods that are naturally rich in vitamin A for stimulating the immune system (carrots), quecertin for natural antihistamine properties (applesauce), natural omega-3 for enhanced immune system (flax seed and safflower oil) and vitamin B for proper digestion without gluten (whole meal flour and flax seed meal).  In addition, this is lactose-free, meaning decreased mucous production during allergies.  Although sweet, this recipe also uses coconut sugar which has a lower glycemic index to make it less sinful. 

Dry ingredients:

175g whole grain gluten-free flour (such as King Arthur whole grain four blend)
1 tsp baking soda
1/4 tsp salt
1 tsp cinnamon
2 heaped tbsp ground flax seed meal
140g chopped walnuts

Wet ingredients:

2 eggs, lightly beaten
75g coconut sugar
150ml safflower oil
1/2 tsp vanilla extract
150ml unsweetened applesauce
350–400g grated carrots

Directions:


  • Sieve the flour, baking soda, salt and cinnamon into a large bowl.  Add the flax seed and walnuts, and stir to mix together.
  • In another bowl, beat the first four wet ingredients until thickened.  Stir in the applesauce and grated carrots and then fold this mixture gently into the dry ingredients.
  • If you have time, set the bowl to one side and let the batter rest for at least 30 minutes so the flour has time to hydrate.  This helps the muffins to rise properly as they bake.
  • Spray a mini-muffin tray with oil or line with paper cases and spoon the batter into each cup.  Bake at 355F for 15 minutes or until the tops of the muffins feel slightly springy to the touch.  Leave the tray for a couple of minutes then remove them to a wire rack to cool.
  • Allergic Rhinitis: Seasonal Runny Nose

    By Dr. Courtney Cheng, D.O., M.S.H.S. & Dr. E. W. Spence, D.O.

    What is the allergic rhinitis?  Allergic rhinitis (i.e., seasonal runny nose, hay fever) is an inflammation of the passages of the nose due to an inappropriate response of the immune system.
    What causes the allergic rhinitis?  Allergic rhinitis affects as many as 10-30% of the US population and is steadily increasing.  Allergies are thought to be caused by environmental, hygienic, and genetic causes.
    How do I know if I have the allergic rhinitis?   If you suffer from allergic rhinitis, you may find yourself having increased doctors visits and missed work time on a seasonal basis.  You may have cyclical bouts of sneezing, sinus congestion or runny nose with thin, clear discharge.  You may also have allergies if over-the-counter and prescription antihistamines seem to temporarily improve the problem.  Other typical allergic responses include coughing, wheezing, itching, shortness of breath, headache, fatigue, and hives or other skin rashes.  Unlike a common cold which tends to quickly resolve, allergic rhinitis can last for weeks, or even months.
    What can I expect when I see a doctor?  Your doctor will likely inquire about possible triggers and timing of your problem.  Blood work can check for possible elevations in IgE in response to allergen exposure.  It is important to not take antihistamines prior to bloodwork.   
    How is hay fever treated? Most medications only treat the symptoms of allergies, including runny nose, watery eyes, skin reactions, asthma, etc; however, there are known therapies that treat and even get rid of many allergies.
    What if my symptoms get worse?  If you suffer from allergies, and over-the-counter remedies are not enough, seek advice from a medical professional about other possible therapies.  We can look at some of the common reasons for allergies and provide techniques for decreasing the symptoms; however they do not replace the role of a qualified health professional.  If you try any of these techniques and experience worsening symptoms, you should immediately stop and consult a health care professional. 

    CONNECT WITH YOUR IMMUNE SYSTEM

    What is the immune system?  The immune system is a highly complex defense mechanism that helps us fight infections.  When someone has an allergy, the immune system responds inappropriately. The natural approach to decreasing the allergic response is to support the proper functioning of the immune system with supplements and digestive enzymes to improve absorption of important nutrients.
    What is an allergen?  Allergens are typically nontoxic substances that the immune system identifies as an invader and sends the body's white blood cells to overreact and create more damage to the body than the invader. Typical allergens include certain foods, pollen, dust mites, animal dander, and chemicals.
    How does the body work as a unit?  The digestive track is necessary for the absorption of nutrients and vitamins needed to support the immune system.  If the body is not taking in the appropriate amount of nutrients and vitamins, the immune system cannot function effectively.  If the body is not absorbing the nutrients and vitamins due to problems with digestion, this can also effect the immune system.

    HARMONIZE WITH BODY

    What are some lifestyle advise?   In order to reduce allergy symptoms, avoidance of the trigger becomes important.  Minimize time outdoors when pollen levels are high.  Close the windows during high pollen periods. When exposed to the outdoors for a prolonged period of time, clear the nasal passages and clean the body to remove possible allergens.  Use a neti pot with saline fluid to clear the allergens out of your nasal passages.  Shower and breath in the steam to clear your sinuses and provide moisture the nasal passages. Wash your sheets regularly with warm water. Consider purchasing a HEPA filter or air purifier to clean pollen, molds, and dust from ;your home or office.
    What are some nutritional advise?  Many foods can either help or worsen allergies.  It is important to understand what foods can exacerbate symptoms and which can encourage a healthy immune system.
    FOODS TO AVOID
    REASON
    Melon (canteloupe), cucumbers, banana, sunflower seeds, chamomile, or any herbal preparation containing echinacea
    Contains similar proteins as in ragweed
    Dairy products, sugar, wheat, and food additives (vanillin, benzaldehyde, eucalyptol, monosodium glutamate, BHT-BHA, benzoates, and annatto.
    Increases mucous production
    Caffeine, chocolate, citrus fruits, corn, dairy product s, eggs, oats, oysters, peanuts, processed and refined foods, salmon, strawberries, tomatoes, wheat, and white rice.
    Common food allergies
    Many foods decrease an allergic response by encouraging a healthy immune system.  It is important to increase consumption of these foods and make sure your absorption of the nutrients and vitamins is maximized by a healthy digestion through digestive enzymes.
    HELFPUL FOODS
    REASON
    Bromelain 1000 mg 3 times daily, between meals (e.g., pineapple)
    Reduces inflammation associated with hay fever symptoms.
    Quercetin 400 mg twice daily, before meals (e.g. garlic, onions, apples, buckwheat, capers)
    Stabilizes the membranes of the cells that release histamine, which triggers allergic symptoms.
    Vitamin A 10,000 IU daily (e.g. sweet potato, squash, carrots, peas, broccoli)
    Powerful immunostimulant
    Vitamin B complex 100 mg of each 3 times daily (e.g. fruits and vegetables, whole grains, beans, breakfast cereals, and fortified grains)
    Supports proper digestion and relieves wheezing and allergy attacks.

    What are some exercise advise?  Avoid exercising outdoors and especially on windy days.Add foods into your diet that are anti-inflammatory.

    INTEGRATE COMPLIMENTARY ALTERNATIVE MEDICINE

    What can be expected during osteopathic manipulative treatment?  Osteopathy in the cranial field can help to decrease the sinus congestion, runny nose, stuffiness by facillitating the natural motion of the cranium and encouraging ininhibited lymphatic flow through the gentle release of restricted areas.
    What can be expected during medical acupuncture treatment? Acupuncture treatments that help to strengthen, or tonify, the Wei Qi, or Defensive Energy, benefit the immune system by bolstering the ‘first line of defense’, in acupuncture terms. If you are prone to seasonal respiratory infections, acupuncture input (dubbed a winterizing treatment) may help to strengthen the Wei Qi. This regular treatment can also help bolster a person’s immune system especially before traveling, or in situations where the person has historically become ill (e.g. family gatherings, conferences, where germs are more easily ‘shared’). Treating a person within the first 24-48 hours of an upper respiratory infection onset with acupuncture can also be an effective way of shortening the duration and reducing the severity of symptoms.
    What can be expected from homeopathic medicines?  Homeopathic medicines can be used to significantly reduce the effect of histamine liberation and thus decrease the intensity of allergy symptoms.  When the allergen is unknown, 5 pellets of Apis 15 C and Histaminum 15 C can be taken in alternation during the day to reduce allergy symptoms.  For the usual hay fever, 10 pellets of Natrum sulphuricum 15 C can be taken weekly with 5 pellets of Galphimia glauca 9 C twice daily during the weekdays.  If a ragweed allergy is known, 5 pellets of Ambrosia 30 C can be taken in alternation with Galphimia during the weekdays.
    What can be expected from immunotherapy? Immunotherapy is used by allergists to decrease the body's sensitivity to allergens.  Recently, the FDA has approved sublingual forms of the provious injections for ragweed and grass allergies.  Since immunotherapy can cause anaphylaxis reaction, it is only administered in a doctor's office where one can be monitored and immediately treated should a reaction occur.