Better Breathing
By: Tiara Blain | August 29, 2021
Breathing | Air Quality | Essential Oils | Wellness | Mental health
Believe it or not, how and what we breathe can actually be pretty impactful to our health.
Every now and then we’ll hear about the many toxins we breath in due to bacteria and pollutants from gases along with other chemicals and substances within the air. This is especially true for those living in urban and metropolitan areas that are surrounded by buildings, trains, cars, factories and trash. Pollution can produce challenges in breathing for some, especially those with asthma or lung issues, as well as contribute to the development of infirmities such as cancers and heart diseases. It’s difficult to avoid pollution when outside, but you would think to receive relief of these toxins once entering the comfort of the home, unfortunately that isn’t true. Indoors, air quality is disturbed by bacteria produced from mold, dust, pests, gases, etc. These bacteria create allergens that affect us in ways we don't even realize. Allergens can slow down our breathing, impact mood, and even expose us to risks of developing lung diseases.
Allergens and pollutants do present a very reinforcing nudge to partake in some better breathing practices, but they aren’t the only motivators. Although we sadly breathe in a large amount of toxins, at the end of the day we have to breathe - actually, from the beginning until the end. Sometimes certain ways of breathing or useful resources can bring plain old normal breathing up a notch. I mean, it is already so useful - you know keeping us alive and everything, but we can also find breathing to be an escape from a stressful day, console us when we need to relax, or act as an aid in relieving pain or discomfort. Yes, breathing can be a holistic source of healing in some sense - if we let it.
So, where should we begin in our journey to better breathing and allowing breathing to aid in developing wellness habits.
First - let’s start by getting rid of some of those indoor toxins.
Purifier
Purifiers can help with that, especially for those living in very damp areas of a house, it may be useful to purchase a purifier to prevent some allergens or bacteria from surfacing.
Humidifier
Another source in improving air quality is ensuring humidity within a home or specific room is at an appropriate level. Humidity should be between 30 to 60 percent - this can be checked using a humidity thermometer, price ranging from 4 to 10 dollars. If humidity is consistently below 30 percent then a humidifier may be a good idea, if humidity is above 60 percent a dehumidifier is most likely needed.
Plants
Certain indoor plants can also aid in air quality and produce oxygen, some of these plants have even been found to help reduce anxiety and stress levels, like snake, spider, aloe vera, bamboo and peace lilies.
It is not just about resources that can help prevent breathing in substances that are bad for you but it can also be beneficial to breathe in particular natural sources that may produce healthier outcomes.
Essential Oils
Breathing in specific scents, such as essential oils can provide a variety of benefits, like improvement in breathing, energy, memory and mood, along with reduction in anxiety, stomach pain, feelings of stress, sinus congestion, inflammation, muscle pain, etc. Citrus scents like bergamot, grapefruit, lemon and clementine can help boost energy, enhance mood, reduce stress and aid in digestion. Floral scents like lavender, chamomile, rose and ylang ylang also help with mood and stress, while promoting relaxation and tranquility. Camphoraceous scents such as peppermint, eucalyptus, tea tree and spearmint are beneficial to memory, clarity, digestion and can help in boosting immunity. Diffusers allow you to inhale the mist of these oils. By adding a few drops of oil to water, the diffuser can fill a room with the oil’s scent.
Breathing techniques
Finally let’s get into the power of breathing. There are actually breathing techniques that can help manage symptoms of anxiety, stress, pain, stomach discomfort, sleep deprivation, respiratory issues, while increasing oxygen levels. There are many available platforms that can be found online where you can learn these different techniques - like strategically breathing from the diaphragm, elongated breaths, slow breathing, mindful breaths, countdown breathing, nostril breathing, and many more.
Regardless if we’re trying to take precautions to avoid toxins or take advantage of the simplicity of breathing, there are resources that can be utilized to aid us in both missions. It is all about discovering what is best for our mind, body and home!
References
Avizienis, A. (2019). Essential oils: Essential oil and aromatherapy recipes for wellness, beauty, and a healthy home. Thunder Bay Press.
Davis, S. (2020). 5 easy houseplants to love based on your mental health needs. Retrieved from https://www.healthline.com/health/mental-health/self-care-is-hard#6
Kelly, M. (2021). 10 easy breathing exercises for anxiety. Retrieved from https://www.verywellhealth.com/breathing-exercises-for-anxiety-5088091
News In Health. (2018). Breathe easier - Dealing with bad air quality. Retrieved from https://newsinhealth.nih.gov/2018/09/b
Shinde, A. (2021). 3 breathing exercises to increase oxygen levels and fight stress. Retrieved from
Smith, M., & Wilkins, B. (2020). 20 best air purifying plants and how to keep them alive. Retrieved from https://www.ecowatch.com/20-plants-that-improve-air-quality-in-your-home-1938383954.html
West, H. (2019). What are essential oils and do they work. Retrieved from https://www.healthline.com/nutrition/what-are-essential-oils#types