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Incorporate breath work into your walking routine for added benefits
The significant health benefits of walking backward
Walking is a simple exercise that offers numerous health benefits, but did you know that incorporating breath work can enhance those benefits even further?
According to Michael Fredericson, a professor of physical medicine and rehabilitation at Stanford University, breath work is essential for relaxation and focus. Elite athletes use controlled breathing to regulate their sympathetic response to stress. When the sympathetic nervous system is activated too often, it can lead to burnout and exhaustion. Breath work can activate the parasympathetic response, helping us relax and manage stress.
Breath work can also improve the function of our breathing muscles, allowing us to walk for longer without getting tired. While many people associate breath work with practices like yoga or tai chi, it can also be done during simple activities like walking.
Incorporating breath work in your walk
Incorporating breath work into your regular walking routine doesn't have to be complicated or regimented. The first step is to become aware of your breath and allow it to naturally slow down, leading to a relaxation response.
Next, focus on synchronizing your breathing pattern with your steps. Maintain a regular breathing pattern and try inhaling, holding your breath briefly, and then exhaling. This synchronization can stimulate the parasympathetic nervous system, which helps us relax and escape the fight or flight response.
Once you've established the connection between your breath and movement, start becoming more aware of your surroundings. Slowing down while walking allows you to tune into the natural rhythm of nature, which can be a powerful experience.
Mouth breathing vs. nose breathing
When practicing breath work during exercise, it's recommended to use nasal breathing rather than mouth breathing. Nasal breathing engages the diaphragm more and provides added stability to the spine.
Patrick McKeown, an expert on breathing and sleep, suggests starting with nasal breathing during a simple walk. While nasal breathing may initially cause stronger air hunger compared to mouth breathing, with practice, it becomes easier to sustain nasal breathing.
Nasal breathing has the added benefit of cleaning and moistening the air, as well as calming the body's sympathetic nervous system. However, studies on the benefits of nasal breathing compared to mouth breathing are mixed. Regardless, targeting specific breathing muscles through training can help improve their strength and endurance.
Breath work beyond walking
While incorporating breath work into your walking routine can be beneficial, it's important to remember that other types of breath work also have health benefits. Slow, deep meditative breathing, for example, can help reduce stress levels and blood pressure.
Breath work is generally safe, but if you're new to it, it's advisable to consult with your doctor, especially if you have any underlying medical conditions. Overall, breath work has no known negative side effects and can potentially offer numerous advantages for your overall well-being.
So why not give breath work a try? It's a simple and accessible practice that can enhance your walking experience and improve your overall health.
