The Right Breath
You already know how to breathe, right? You do it every moment, every day, without even thinking about. Chances are, though, your breathing technique is not as healthy as you might think.
Most of us breathe too shallowly, too quickly. Our lungs and heart would greatly prefer longer, slower, deeper breaths. This is true for general health, and it is also true for managing stress. Deep breathing helps dissipate the fight-or-flight reaction so many of us experience when we're stressed. It sends a signal to your brain to slow down, which results in hormonal and physiological changes that slow heart rate and lower blood pressure.
You might be surprised that there are lots of big books written on breathing method. That's because proper breathing technique is crucial for everyone from athletes to people with asthma to yoga experts. But for us regular folk, there are only a few things you need to keep in mind:
- In general, inhale slowly and deeply through the nose. A healthy inhale takes about five seconds.
- In general, exhale slowly through the mouth. Empty your lungs completely. Good breathers focus more on thorough exhalation than on inhalation.
- Engage your diaphragm for good breathing. The diaphragm is the sheet of muscle along the top of your abdomen that pulls your lungs down to draw in air, and then pushes your lungs up to expel carbon dioxide. With a good inhalation, your lungs puff up as your diaphragm drops. With a good exhale, your diaphragm rises. If you don't feel this muscle moving, deepen your breaths even more.
- Work toward breathing just six or eight deep breaths per minute. Most of us breathe more than 20 times a minute.
To regain healthy breathing during periods of anxiety, he says, lie on the floor and place your hand on your chest. Using your hand as a gauge, try to reduce the amount of chest movement, while continuing to breathe normally. You don't want your chest to move; you want the other parts of your body to take over the breathing -- using your diaphragm instead of the big chest inhales and exhales. Do this for five minutes.
Be aware that chest breathing still has a purpose, but only in times of extreme emotional arousal or physical challenge. "Most Americans use chest breathing because of developing instincts from fight-or-flight conditions," he says. It is in those types of physically dangerous situations that it is still necessary -- not for everyday stress or anxiety. Proper breathing is particularly important during moments of great anxiety. At times like these, many people resort to chest breathing -- the type of big, desperate inhales and exhales that make you rapidly puff up and deflate your chest, says Michael Crabtree, Ph.D., a professor of psychology at Washington & Jefferson College in Washington, Pennsylvania, and a licensed clinical psychologist.
To regain healthy breathing during periods of anxiety, he says, lie on the floor and place your hand on your chest. Using your hand as a gauge, try to reduce the amount of chest movement, while continuing to breathe normally. You don't want your chest to move; you want the other parts of your body to take over the breathing -- using your diaphragm instead of the big chest inhales and exhales. Do this for five minutes.
Be aware that chest breathing still has a purpose, but only in times of extreme emotional arousal or physical challenge. "Most Americans use chest breathing because of developing instincts from fight-or-flight conditions," he says. It is in those types of physically dangerous situations that it is still necessary -- not for everyday stress or anxiety.
Make the switch to Compact Fluorescent Lightbulbs (CFLs). Just a few years ago, CFLs were bulky, expensive, and hard to find. Thanks to environmental commitments by companies such as Wal-Mart, CFLs are now readily available at about $2.00 each. That's more expensive at purchase than incandescent bulbs, but lumen for lumen (the unit by which a light bulb's brightness is measured), CLFs use much less power. They also last up to ten times longer than regular bulbs. That means that the average CFL bulb will save $30 in energy costs over the course of its life. According to the U.S. Environmental Protection Agency, if every American household were to swap just one bulb to CFL, we would save enough energy to light more than 2.5 million homes for a year and prevent greenhouse gases equivalent to the emissions of nearly 800,000 cars.
Monitor your thermostat. Small changes make a big difference over time. Make a note of where you normally keep your thermostat. Once you've got an idea where it is usually set in the summer and winter, make the Two Degree Pledge: up two degrees in the warmer months, and down two degrees when it's cold. Check Lighter Footstep for energy-efficient ways to stay comfortable through the seasons and save up to $100 a year on your power bill. That's equivalent to one ton of greenhouse gases which would have been produced by the energy you saved.
Clean or replace your air conditioning filter. Depending on where you live, air conditioning filters can get dirty in a matter of days. An air conditioner with a clogged filter has to work harder, which means higher power bills and the creation of more greenhouse emissions. Running clean, you can save up to $150 each year. You'll also enjoy the benefit of fewer allergy causing particles in the air, and a more comfortable home or office.
Unplug idle appliances and electronic devices. Just because that cellphone charger doesn't have a phone attached to it doesn't mean it's not drawing energy. Devices such as televisions with standby modes can use up to half the power they would draw when turned on. Don't just turn something off: unplug it. The average household can save up to several hundred dollars a year just by pulling the plug on silent energy vampires.
Buy a low-flow shower head with a shutoff valve. In most homes, you can replace an old-style shower head with a modern unit in about fifteen minutes. You'll reap two-pronged savings, both in water and the energy you'd have used to heat it. You're also saving your community the power it would have used to treat the wastewater. The benefits can be pretty impressive, since water heaters account for about 25-percent of home energy use. Put several hundred dollars back into your budget each year and keep water use to a minimum.
Drive smarter. In real world testing of common fuel-saving tips, the Edmund Automotive Network found some surprises. First, it's a good thing to keep tires properly inflated, and this is a commonly recommended strategy for saving gas. But Edmund found others which make a more noticeable difference. Use your cruise control on the highway for up to a 15-percent improvement in mileage. Driving less aggressively is the single most effective way to save gasoline: accelerate out of lights more gently, avoid rapid braking, and only drive as fast as you must. And turn off your engine rather than idling excessively. If your car starts reliably, consider shutting it down at long lights. Skip the drive-through window, park, and walk your business inside whenever possible.
Get an annual tune-up for your car. At $200 to $300, a full engine tune-up sounds like a pricey way to save fuel and money. In practice, it's a good investment. A faulty oxygen sensor, for instance, can penalize your car up to 3 miles per gallon. Worn spark plugs and dirty air filters can cost you another 4 MPG. It all adds up -- fast. Set a fixed time each year to give your car the attention it needs. And check that fuel cap, while you're at it. A loose or poorly sealed cap will vent gasoline vapor, polluting the air and costing you up to 2 miles per gallon. Tighten up!
Dust-off that bike. Bicycles are the most efficient form of human transportation, and the only thing they burn is calories. Consider whether bike commuting might fit your lifestyle. Even if this isn't the case, bicycles are a healthy and environmentally friendly way to run those short errands. You'll need a helmet, a good lock, and proper lighting if you're out before dawn or after dusk. Start by resolving to use your bicycle instead of a car just once a week, a build from there. Watch Lighter Footstep for articles on choosing an appropriate commuter bike and outfitting for comfort and safety.
Go meatless once a week. If you're not already practicing a vegetarian diet, consider cutting back on the amount of meat in you consume. As Frances Moore Lappé pointed out in her bestselling book, 
Buy local; buy in season. According to the non-profit group Sustainable Table, the typical carrot travels 1,838 miles before it ends up in your kitchen. That's a lot of food miles, and a tremendous amount of wasted fossil fuels and packaging. Buying regionally produced food is a keystone of sustainability: not only does it save the energy costs associated with shipping bulk produce, it keeps a portion of your grocery money close to where live. So locate your local farmer's market and add it to your weekly errands. You'll be supporting local growers while enjoying fresh, seasonal produce.
