Better Breathing Means Better Health Episode # 12 When You Are Ill
With the best will in the world and despite your greatest care, it is still possible that you might fall ill at some stage, with a bad dose of a cold, some random infection or just be run down.
When you are ill you are more liable to over-breathe and your Control Pause may fall & your pulse rate may rise. All infections are stressors, whether flu, a common cold or viral infection. So how can you combat the adverse effect on your breathing and how can you recover more quickly?
There are many ways you can help yourself, some may be common sense but others may be new to you.
Firstly don’t add more stress during these times;
Now you are skilled at measuring your Control Pause and Pulse you have an early warning system that can forecast if you are heading for a cold or other infection.
Be aware of some of the warning signs
You will notice early warning signs before getting ill, they may include:
The first exercise to try is as follows: after a normal breath out, hold your breath for a count of ten. Then take twenty small, silent breaths through your nose, about one second in then one second out. Then breathe normally in and out through your nose once and repeat from the start.
The second exercise is as follows:
At the first sign of a tickling feeling of a dry cough.
Put your hand over your mouth
Take a small breath in and out through your nose, pinch your nose and hold your breath for as long as comfortable.
Release your nose but keep your hand over your mouth.
Breathe small careful breaths through your nose for thirty seconds, all the time resisting the urge to cough.
Take a slow steady quiet breath in and out through your nose.
Repeat the practice twice more or until the tickle has subsided.
The third exercise is very simple. With your mouth closed, breathe out fully through your nose to totally “empty “ your lungs, hold your breath for five seconds then breathe in gently through your nose.
Probably one of the most important warning signs is a falling Morning Control
Pause, day after day. This is because the Morning Control Pause is the most
reliable measure of your current breathing rate at rest. After sleep and before
breakfast you have not been subjected to all the usual stresses that can change
your normal breathing pattern. Your first morning Control Pause measure will give you a fair idea of how you are going to feel during the day. Obviously if it is lower than normal it is a good idea to do an exercise or two early in the day to bring your breathing back to normal.
The next episode will deal with how to reduce and eliminate all exercises safely,
this is the great aspect of the Buteyko Breath Training, that once you have restored good breathing your body will automatically continue breathing normally.
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