Volumes have been written upon the value of breathing exercises. Many
exaggerated statements have been made as to what can be
accomplished through deep breathing. Nevertheless, it must be definitely
understood that full, deep breaths, which expand the lungs to
their fullest capacity, and are taken at frequent intervals, are of
great value.
Almost any vigorous exercise will enforce deep breathing, and there is
no question as to the benefit of the involuntary or
spontaneous inhalation and exhalation thus induced. Running and
wrestling are types of very vigorous athletic exercises that will
compel one to breathe deeply and fully, and will insure a full lung
development without special breathing exercises. And this is more
especially true if much exercise of this character is taken regularly,
day after day, all the year round. But where the occupation and
surroundings are such that one cannot indulge in such active
pastimes, or where the time for such exercises is necessarily limited,
frequent voluntary deep-breathing exercises can be highly commended.
About the best example of the proper use of the diaphragm and the
natural movement of the abdominal and dorsal region in correct
breathing is illustrated in a small child. In nearly all cases an active
healthy child will breathe properly, and by studying the movement
of his abdomen in both standing and reclining positions you will find
that as the breath is inhaled the abdominal region will expand. When
the breath is exhaled this part of the body will contract or be drawn
inward. This demonstrates very conclusively that the movement or
expansion of the body in natural breathing is abdominal, and that the
bony framework of the chest should not be involved except when taking
full deep breaths, or when breathing hard from the effects of very
vigorous exercise.
It is not at all necessary to go through a complicated system in order
to learn proper methods of breathing, since this is comparatively
simple if you are willing to make persistent efforts day after day until
you are fittingly rewarded. If you simply acquire the habit of drawing
in a deep full breath, at frequent intervals during the day, expanding
first in the abdominal region, you will soon be able to breathe
properly. A correct position of the body is very important, for if you
have the proper erect posture, and have no constricting clothing about
the waist and abdominal region, you will almost instinctively be
inclined to breathe diaphragmatically, or abdominally, as we call it.
Furthermore, when going out in the open air you will find as a result of
this practice that you are unconsciously expanding in the proper manner
as suggested. In fact, you will be more inclined to breathe freely and
deeply at all times if a proper position is maintained. It is hardly
necessary to mention the necessity for breathing pure air, and
especially when taking deep-breathing exercises, if you wish the very
greatest results. Take these deep breaths when in the open air, or
else before an open window. It is a good plan, for instance, when rising
in the morning to stand before an open window and inhale perhaps a dozen
full, complete breaths. This will help greatly to brush the cobwebs from
your brain and brighten you up for the day's duties and
responsibilities.
All of these suggestions apply with equal force to both sexes. Because
of the fashions of dress usually in vogue the breathing of women is
much more restricted than that of men. Furthermore, they are generally
less inclined to athletic pursuits involving exercise which compels
deep breathing.
The method of breathing recommended for women is absolutely identical
with that suggested for men. It is a curious fact that until recent
years the world generally, the medical profession included, held the
opinion that there is a fundamental difference between men and
women in breathing. Observation of the natural breathing of boys and
girls would soon prove the absurdity of this opinion. Owing to the
universal use of the corset, thoracic breathing, or chest breathing,
the result of the artificial constriction of the body at and below the
waist line, appeared to be the natural method of breathing for women,
whereas diaphragmatic breathing was recognized as proper and natural for
men. Only in recent years have medical authorities recognized that
this difference was really due only to artificial methods of dress and
that natural breathing in women and men is absolutely the same. Recent
fashions have permitted the enlargement of the waist line in women,
but unfortunately there is still too much constriction of this
important part of the body. When the world becomes more truly civilized
and our methods of dress are based upon common sense and an
intelligent understanding of the physical requirements of the body, we
may hope that the dress of women will be such as to permit entire
freedom in the matter of breathing, and the easy expansion of the body
at the waist line. Some day women will learn the value of suspending
skirts, stockings, etc., from the shoulders instead of relying upon the
restriction at the waist as a means of support.
If you wish to ascertain more exactly whether or not your breathing is
entirely satisfactory, stand up, take a deep breath, and observe not
only the expansion in the region of the stomach and abdomen but also at
the sides and in the back. If you place the palms of your hands upon
the lower ribs in the back, just above the waist line, you should feel
the expansion of the body in this part pressing upward through the
action of the diaphragm as a deep breath is inhaled. Also by pressing
the hands upon the lower ribs at the sides, just above the waist
line, you will feel the lateral expansion in this region at the same
time that the expansion is noted in the front of the body. You will
therefore realize that there should be an expansion of the lower ribs at
the back and at the sides along with the expansion in the region of the
stomach and abdomen. Of course, when a very full breath is taken there
will also be an expansion of the chest following the filling up of the
lower part of the lungs.