OMG What happened to last year.  Again!!!

But let’s not go there.  Let’s focus on the future.  I’m calling this year, my year of self-care.  I will be giving you hints on how I’m adding to my self-care routine and maybe they will work for you too.

First of all, let’s pump up our immune system. The easiest way to do that is to get exercise, eat right and keep a healthy weight (whatever that is for you).  You’ve heard that before and it will be different for everyone as we are all unique.  For me, it’s dumping the carbs.  Not easy and no fun, but I’m motivated. Are you?

The next thing to do is to breathe.  Sounds simple but considering the time of year for viruses that attack your lungs, it is essential.  

Eating well, exercising, and sleeping at least 8 hours every night, improves the power of your immune system. But did you know that the simple act of breathing properly is a terrific way of strengthening your immune defenses?

How does breathing strengthen your immune system? 

Good question!  Purposeful breathing strengthens the diaphragm and decreases the work of breathing by slowing your breathing rate, which decreases oxygen demand and allows you to use less effort and energy to breathe. It’s a muscle you got to use it or lose it.

What does the diaphragm do?

The diaphragm is a muscle shaped like an upside-down bowl at the bottom of your rib cage. It is the most important muscle you use for breathing. Just like any other muscle, you need to exercise it. When you inhale deeply, (which also works your abdominal muscles) the diaphragm flattens out and allows your lungs to fill completely. When you exhale slowly pushing your navel to spine, the diaphragm pushes up to remove all stale air that gets trapped in the bottom of your lungs due to shallow breathing.  How often do you take deep breaths? 

Modern medicine has come to appreciate the closely linked relationship of mind and body.  For many of us, deep breathing seems unnatural. There are several reasons for this. For one, body image has a negative impact on respiration in our culture. A flat stomach is considered attractive, so women (and men) tend to hold in their stomach muscles. This interferes with deep breathing and gradually makes shallow “chest breathing” seem normal, which increases tension and anxiety. 

Shallow breathing limits the diaphragm’s range of motion. The lowest part of the lungs doesn’t get a full share of oxygenated air. That can make you feel short of breath and anxious. Deep abdominal breathing encourages full oxygen exchange — that is, the beneficial trade of incoming oxygen for outgoing carbon dioxide. Not surprisingly, it can slow your heartbeat and lower or stabilize your blood pressure.

The Covid19 virus attacks your lungs, so you can see how important it is to keep your lungs and diaphragm as strong as possible. In this new world of ours the most important muscle to exercise is the diaphragm.

Please leave a comment so I know you are doing well this virus season.  I worry about you!