Breathing Upside-Down!

by
Don Foxe, M.Ed.

  When I was teaching indoor cycling classes, about 20 to 25 minutes into the class, I could place the participants into one of three categories:
1. I want to quit.
2. I want to get through it.
3. I want to get into it!

Getting fit takes work, and more than just a little discomfort. No matter what your physiology, your psychology determines just how far you are willing to go to get into better shape.

As intensity rises, there comes that moment of real discomfort, and that is when you give up, bear down, or begin to really love the push. Those who find ways to loving the feeling of going beyond the limits speak in strange tongues. They say things like, “I’m in the zone,” or “It burns so good,” and “Crash the wall, full speed ahead.” Those around them realize they are in the presence of true insanity.

For years I have tried to help the “get through it” students become the “get into it” students. The one best method I ever found was to try and introduce the concept of relaxing at the moment of greatest discomfort. I would explain how carbon dioxide builds up in the lungs, and you need to blow it out, and get oxygen back into your system.

Ian Jackson, author of BreathPlay, describes this as “upside-down” breathing, and has a better way of teaching it than I had – so I’m stealing it and passing it on to you. If I tell you to breath deeper, you automatically take a deep breath. What you need to do is, blow out the air in your lungs as hard as you can – clear your system, and THEN take a deep breath. Thereafter, concentrate on actively pushing more air out during your exhale, and relax when you inhale.

Everyone reaches a point in exercising when it gets difficult, regardless of how intense it may seem to others, what matters is how intense it feels to you. Next time, walking, biking, on a treadmill, or in a class, when you start feeling like giving in and getting through, try upside-down breathing. See if you can develop the rhythm and find the zone. Couldn’t hurt anymore than it already does!

 

 

Don Foxe: 681-6161
info@beachcityfitness.com

Ask the Doctor . . .

Dr. Heather Hutchings of Coastal Carolina Family Medicine

hildren with overweight parents are 10 times more likely to become obese as adults than children raised by parents of a normal weight. Although heredity is believed to be a contributing factor, Dr. Heather Hutchings of Coastal Carolina Family Medicine offers several steps you can take as a parent to improve your child’s health such as encouraging healthy eating habits:

It is becoming more and more convenient to eat fast food or to pick up snacks from the store that are high in fat and sugar. But beware - this may lead to a lifetime habit of consuming too many calories. When eating out, take advantage of healthy alternatives such as fresh fruit cups instead of French fries and milk instead of soda. When shopping at the grocery store, set a goal of introducing your child to one new fruit and vegetable each week.

While we as a society are growing more accustomed to eating on the run….a recent Minnesota study of 4,746 adolescents found that adolescents can benefit from structured family meals. When children snack in front of the television they can consume too many calories by being too distracted to know when they are full. Try having your children eat at the kitchen table, and use that time to talk with them about their day. This positive environment can potentially protect them from developing destructive eating patterns.

Because exercise is difficult for those who are obese, families with obese parents may be less active and have less opportunity to burn off excess calories. So use your family time to increase activity level by walking down the street, playing together in the backyard, or visiting a nearby park. Even assigning simple household chores such as cleaning their room or helping in the yard this Spring can also increase a child’s activity level and help them burn excess calories.

On beautiful Lowcountry days, make sure to encourage your child to turn off the television or pause the video game to go out and enjoy the beautiful weather with other friends or family members. In fact, you should aim to be sure your child gets about 30-60 minutes of exercise about 5 times each week, if not every day. Not only does this increase their fitness levels and help them maintain a healthy weight, but it also helps them burn off excess energy – meaning it might take you less energy.

Some other steps you can take to improve your child’s health include:

Like adults, children often overeat when they are stressed or depressed. Take time to talk to your children about what might be bothering them, and help your child find other ways to deal with negative feelings such as exercise, writing, or drawing.

Encourage your child to sign up for a school sport or sports-related community activity. These types of programs are designed to increase your child’s activity level, learn important team building and leadership skills, and can help improve their self-esteem.

Take your child to a family physician or pediatrician for their annual check up to make sure they are at a healthy weight for their height and age, have the vaccinations they currently need, and that they do not have any potential health issues.

Your child’s dental health can impact their overall health. So it is really important to see a dentist at least once per year to ensure your child’s teeth are healthy. But at home, make sure that your child is brushing his or her teeth every morning and every night…and don’t forget flossing to ensure reduce problems that occur in between the teeth!

While Dr. Heather Hutchings’ article focuses on tips to improve the health of children in Bluffton, as a family medicine physician, Dr. Hutchings and her partner Dr. Johnathan Hutchings also feel that parents need to take care of their own health needs as well. To that end, she offers the following tips to Bluffton Breeze readers as well:

Make sure to visit your family physician each year for an annual exam to ensure that you have an idea of your health status as it relates to your age, gender, and/or family health history.

Heart disease is the Nation’s #1 killer. Know your cholesterol and blood pressure levels, and prevent heart disease by limiting your salt intake, reducing the amount of fat in your diet, increasing your own activity levels, and finding ways to relax more.

Make sure to drink plenty of water as this improves the way you look and feel, is necessary for your body to function properly, and can contribute to weight loss.

Wash your hands often or use antibacterial gel to prevent the spread of germs.

Make sure you are getting enough sleep as this can impact your health as well.