Written by: Kasia Dabrow-Kielan, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
I find that most health-conscious individuals focus most of their attention on food and nutrition. In fact, nutrition is typically the first thing many of us think of when we discuss health and it definitely plays a very important role in keeping us healthy. However, there is more to health than just nutrition. Have you heard of the “pillars of health”? No? Then read on. In ancient times, these pillars were referred to as gifts from Mother Nature.
These pillars or principles work in conjunction with nutrition to help maximize our health, sadly though they have been forgotten or ignored by many in today’s fast-paced modern world. It’s important to be aware of all the principles if you wish to remain healthy and not necessarily focus on food alone. I have so many people asking me “What is it that you eat?” yet I am rarely asked “how do you sleep, or how do you breathe?”, even though we all sleep and breathe.
Did you know, we breathe five thousand to thirty thousand times a day, or if you like, two to five hundred million times in a lifetime! That’s a lot of breathing! Breathing actually dominates our automatic nerve system, your breath leads, and your body follows. So, putting nutrition aside, I want to focus on the absolute necessity in our health and survival, the first pillar of health: Air. It’s lengthy but definitely worth a read.
Air for obvious reasons is a necessity of life for all living creatures on earth which include us humans, but it is the quality of the air we breathe that is often what’s lacking for most people. It used to be understood that good, clean air was a key to health and wellness, but today, we spend so much time indoors in sluggish and non-active air, that we have forgotten the value of getting fresh air into our lungs.
Indoor or “false” air is leading many, young and old, toward respiratory issues and other health problems. However, we can help prevent such issues by reverting clean air from outside into our homes. If you’re stuck inside for long periods of time, at work, car, or at home, open the windows to let the fresh air in and circulate. Use a ceiling fan to electrify the air that you breathe; at work, while you sleep, and most importantly inside your own home. Even in the winter months, it's vital that you expose yourself regularly to moving air, particularly due to the fact that airborne viruses and pathogens tend to reproduce during this time. Don't be afraid to open the window when you sleep and layer on extra blankets to keep you warm if required. We need to expose ourselves to fresh, clean circulating air every single day; get outside, breathe deeply and move to stimulate the lungs.
However, it is not only the air conditioned, heated and re-circulated air we breathe that can bring chaos to our health. The trend to use chemicals such as fragrances e.g. air fresheners, scented candles, perfumes and colognes also pose a hazard to our health. Many households unfortunately expose themselves to these potentially harmful and toxic chemicals. Such chemicals have the potential to adversely affect our lungs, our liver, immune system and nervous system. In addition, they can have an effect on our anxiety, depression as well as causing dizziness, brain fog and fatigue. So even though we may be creating a cozy environment with these types of items, we may in fact be adding a burden on our health which could build up residue in our lungs, reduce our oxygen capacity and cause further harm to our liver dysfunction and even dehydration.
When I run my programs I set a fun challenge for those who participate and get them to find chemical items in their home. It’s amazing what and how much people find when they start looking! I advise them to remove these chemicals out of their environment and encourage them to replace them with indoor plants.
One of the best ways to purify and electrify your air is to have plants in your home and office, where you spend a lot of your time. Without going into details and scientific explanations, it has been proved that time and time over again that plants have the ability to remove airborne chemicals and filter the air we breathe. The most successful plants I would recommend are English Ivy, The Money Plant, Areca Palm, Mother In Law Tongue and the Peace Lily. But really any greenery around your home, especially bedrooms, is important as it will significantly improve the quality of air you breathe.
The next part to focus on is how we breathe and I will explain why. Breath work routines have an incredible effect on both our mental and emotional health; not only do they help to centre you; they encourage relaxation, and reduce stress. Using controlled breathing techniques, helps you engage your diaphragm which gives your body more oxygen. Controlled breathing activates a nerve called vagus nerve which extends from the brain to the abdomen, carrying a widespread range of signals all the way up from digestive system to the brain and vice versa and therefore you will notice that you feel more calm and relaxed when you use diaphragmatic breathing.
Practicing breath work to get these incredible mental and physical benefits is much simpler than you might imagine. It can also be customized to fit your comfort levels. I do mine while driving! It may feel uncomfortable at first, some of you may find it feels unnatural as some of the muscles are not used to being worked in this way, but it will get easier with practice.
There are many different breath work routines available and I teach my clients one of these methods, so they can add in a conscious breath work break and create a new ritual in their daily self care routine. Actually, when I see my clients, the very first thing I get them to do is sit and breathe not only does this make them at ease before the session, it helps focus their mind on the appointment and highlights the importance of breathing slowly.
When you feel stressed, nervous or anxious, deep belly breathing can settle you quickly and effectively because of the calming effect it has on the brain. While on this point, allow me drift off on a tangent and provide an example. My eldest had two Fridays in a row when I was called by her school as she was in the sick bay with an upset tummy the second time it happened I put together the that she has her “show and tell” on Fridays, during which she has to get up in front of her class and teacher and talk about something that is important to her now she is only six I asked her if her tummy aches could relate to her being nervous she said maybe. My instructions to her were simple, as I knew she didn’t want to be in the sick bay every Friday missing out on her free time otherwise known as Golden Time, so I asked her to take deep breaths before she started talking to her classmates and do the same afterwards. She came back the following Friday and she said she didn’t have the “same” tummy ache. Her breathing helped her overcome her nervous state. Breathing shallow when we are nervous is ok, short-term. This is the fight-flight response that triggers and informs our bodies of the next move. However, breathing shallow long-term can lead to all sorts of issues.
We live in a modern world, in a fast pace lane therefore it may seem hard to slow down. I must admit I am a sucker for punishment and guilty of this one, not stopping unless forced. Breathing consciously gives us the chance to slow down and better understand our own minds. We can actively learn to change and transform our thoughts. The benefits are never-ending and those who breathe deeply daily will benefit mentally, emotionally, physically and even spiritually. It helps regulate high blood pressure, provides brain clarity, reduces stress, reduces anxious feelings, activates the parasympathetic nervous system, improves our sleep and improves our overall breathing (especially for those shallow breathers out there). It will also help oxygenate your body, alkaline your body and improve the ability to use body fat as fuel and therefore assist you in gaining better energy on a daily basis in a world of deadlines, demands and chaos. So get breathing, consciously and reap the rewards.
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Kasia Dabrow-Kielan, Executive Contributor Brainz Magazine
Kasia Dabrow-Kielan worked as a Social Worker for almost 15 years and completed her Bachelor of Psychology and Social Work. Kasia's passion is to work with others and she is equipped with skills to enhance the well-being of her clients. She worked in various fields of Social Work in Australia and the United Kingdom. Kasia's personal experiences and life challenges made Kasia change her lifestyle and now has dedicated her life to helping others do the same, outside of Social Work. Kasia has passionately created her own brand Consciously Healthy, which the name speaks for itself. Kasia has become a Health Coach and studied Iridology in Bali. She offers Iridology, Sclerology, health consulting, 1 on 1 Health Coaching, and detox online programs. Kasia's hunger for knowledge does not rest and is keen to pursue further studies.
