How to Breathe Better at a Mile High

How lucky are you? Living in the Rockies means you get great weather and the lifestyle that goes with it. But living at a higher altitude also means adapting your cooking methods as water boils at a lower temperature, such as a four minute egg and not a three minute one (will someone please invent a four minute egg timer?), drinking tons more water, and breathing less oxygen.

Many people come from all over the United States to ski, mountain climb and cycle. But if you have ever seen a Bronco game you may have seen an opponent wearing an oxygen mask. Normally, we take breathing for granted as it just happens without our trying, just like we don't have to think about walking before we take a step. Until there isn't enough oxygen to go around. We have worked with footballers in England and members of the U.S. Ski Team and Ski Patrol in Colorado to breathe, relax, and focus their minds.

Stress and worry compromise our breathing considerably, so combined with the altitude, it can make getting enough oxygen quite challenging. Most people have shallow breathing, but rather than getting dizzy, you can learn how to breathe more efficiently. By making friends with your breath you become more at ease and stress free and you can think more clearly. That may sound hard to believe but it’s true.

Take a moment to sit quietly and observe your breathing. Sit upright in a straight-backed chair, feet flat on the floor. Watch your breath as it enters and leaves. Become aware of where your breath is located when it enters your body. Is it just your upper chest that rises and falls? Does your lower chest also move? Does your belly rise and fall at all? Try putting one hand on your chest and one on your belly so you can feel any movement.

Now try just breathing into the top part of your chest, and take a few breaths this way. Then, with each in breath, bring the breath all the way into your belly. To do this, first exhale completely, blowing it out through your mouth, then let the incoming breath fill your belly. Continue breathing in and out of the belly through the nose. The diaphragm is a strong muscle membrane that separates the lungs from the abdominal organs and the lower it moves during inhalation, the more air is inhaled into the lungs, which means the greater our intake of oxygen and the more calming an effect. Exhale deeply and feel your hand move down as the abdomen contracts. Take a few breaths. Notice any difference? Notice any stress or tension leaving as you breathe more deeply?

Remember the phrase soft belly and repeat it to yourself whenever you need to: you can't get tense or nervous if you have a soft belly, so as soon as you repeat those words you will remember to relax and breathe. And you cannot breathe fully without a relaxed belly. Soft belly, soft belly, soft belly. (No vain holding in of the belly allowed here!) Do this any time, anywhere. Eyes open or eyes closed. Sitting on the train feeling tired and stressed -- soft belly and breathe. Standing at the sink surrounded by dirty dishes and a screaming baby -- soft belly and breathe. Going into an important meeting -- soft belly and breathe. The telephone ringing or stuck in traffic -- soft belly and breathe. This will enable you to maintain your calm composure and to be relaxed, without the stress building up inside.

Just as stress affects your breathing, so rapid breathing creates more agitation in your mind. Learning how to belly breathe in this way will instantly help you to release stress and relax your whole body, as well as get more oxygen flowing, which gives you a great way to function at a higher altitude.

Do you have any mile-high breathing stories? Do comment below.

You can read more on this in our upcoming book: Be the Change, How Meditation Can Transform You and the World. And you can pre-order the book here.  Join Ed and Deb at the Boulder Bookstore on Nov 3 for a special booksigning with contributors Joan Borysenko, Steve Demos and Mark Gerzon.

 

 

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Comments

[Daniel Moss]

Hi Ed and Deb~

I've been enjoying your column for quite a while. I first got introduced to the secrets of the breath in college on an Art of Living Course. We do yoga, meditation, pranayamas and a special breathing technique called Sudarshan Kriya that's really magical. I've been doing them about 8 years now and it's really become an amazing part of my life. In fact, I liked it so much I learned to teach the workshop, which is quite a joy. I am a web designer by profession and find the breathing gives me clear focus all day long. I've even worked some double shifts in busy times and find I can stay calm and effective as long as I need. I'm also a musician and feel the silence of meditation really opened up my creativity. Lastly, I just feel more like ME =) Like I can just be myself with whomever I'm with. Quite a blessing =)

Lately, I've been doing a daily free yoga class for CU students, and I'm actually teaching a weekend course in Boulder starting tomorrow. Check us out at www.artofliving.org/boulder

Peace~

Daniel

[nicholasjh1]

I do have a mile high story of sorts. Whenever I go back to sea level ( I live in Denver) I barely feel like I have to breathe! Something else I've noticed is that I don't get jet lag anymore either! I found out this is because planes are actually pressurized at 8000ft, so you are getting much less oxygen on a plane! your breathing techniques could definately help for flights as well. Of course one of the best benefits is that I only have to drink a couple beers up here, so even drinking is healthier, I never get a hangover.

[Ed and Deb Shapiro - Huffpost Blogger]

nicholasjh1

thanks for your comment

I enjoy your observation

Ultumately whether you are a mile high or on sea level learning how to breathe understanding the way to use your breathe is not only a part of you but is quite healing

you can use your breathe to heal various illnesses. The prana or healing energy is directed to various parts of the body to bring oxygen to places it is needed

In joy,

Ed

[khanti]

You can also heal by breathing out stress and illness. When breathing out feel the heat from the area experiencing stress been unloaded through your breath. If you feel something rotten being exhaled out slowly much better.

Much Metta

[CaveatMagnusFrater]

Hi Ed and Deb,

No, I don't have any mile-high breathing stories but I do like the soft-belly breathing method you described. I also like how easy it will be to remember to just tell myself "soft belly". It's amazing how such seemingly minute details make a tremendous difference. Between this (technique?) and letting thoughts exist while I meditate and just not picking them up, I've gained a great deal of helpful advice from you.

Thanks,
little brother

[Ed and Deb Shapiro - Huffpost Blogger]

Hi Little brother -- great to see you here mate

keep breathing it's life saving

Ed

[NoSillyName]

Altitude, or lack thereof, never bothered me. Not with breathing or noticeably with cooking.

Have lived on three coasts, Denver & other places in CO, NM, and AZ. Really never noticed any differences except temperatures & humidity.

Guess others may have problems.

[Ed and Deb Shapiro - Huffpost Blogger]

NSN - you are fortunate. good for you! how old are you?

It is well known that tourists .. visitors to our wonderful state do have problems (not all) and need to adjust. if nothing else dehydration. They must drink much water. Older people especially need to take care. Light headedness. Egg boiling.. have you tried to make a soft boiled egg?

I came to Colorado in 1970. I notice that I need to drink much more water than when I am at sea level. I am a ski bum and notice the altitude difference.

I once had a martini or 2 in Leadville and fainted. Colorado is famous for altitude sickness.

I teach Yoga and breathing is key to Yoga.

I trained in India and teach many types of breathing methods called Pranayama.

Treasure yourself,

Swami B (Ed)

[Kiri Westby - Huffpost Blogger]

I just read your blog, sat down and did some deep breathing...I honestly feel calmer and more focused. I forget living up here in the Rockies how oxygen deprived we are. And I wonder why I'm always so tired?

Thanks for this helpful reminder!

Breathing it in,
Kiri

[Ed and Deb Shapiro - Huffpost Blogger]

Hey Kiri - one of my favorite brilliant bloggers

Up at your house the air is thinner than down in Denver

It always helps to remember we are higher than most people. well over 5240 feet

Ed