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- 1. Fill in the BlankBreathing is a crucial point of contact between _____ & ____, as respiration occupies a unique interaction between ____ & _____ nervous systems.
- 2. Fill in the Blank____, _____ breathing reinforces stress and can have harmful physical consequences. _____ breathing, however, induces relaxation, enhances emotional states, and increases sustained attention.
- 3. Open EndedAdults normally breathe at the rate of ___ to ____ breaths per minute, and inhale an average of ____ quarts of air each day.
- 4. Fill in the Blank_____, ____ breathing relieves stress, allowing a return to ____, ____ breathing.
- 5. Fill in the BlankDeep breathing continues to be an essential component of ancient Easter practices such as ____ and _______. Breathing techniques are part of an approach to mind-body well-being that emphasizes _____ & ______.
- 6. Open EndedBreathwork
- 7. Fill in the BlankBreathing is controlled by your brain as part of your ____ ____ ____, just like your heartbeat or perspiration--it's _____. But unlike your heartbeat, you can take control of your breathing, making it ____.
- 8. Open EndedThe primary purpose of breathing is to supply the body with ____ and remove excess ____ ____.
- 9. Open EndedThe body's ability to produce energy and complete the various metabolic processes depends upon:
- 10. Fill in the Blank____ is necessary to help us repair and regenerate our bodies. An average human breath holds about _______ atoms.
- 11. Fill in the BlankIf any tissues in the body, including the heart and the brain, are deprived of oxygen for more than a few minutes, ______ ____ can result.
- 12. Open EndedName and describe the 2 patterns of breathing.
- 13. Open Ended____ breathing often combines both abdominal and chest breathing patterns.
- 14. Open EndedDiaphragm
- 15. Open EndedThe diaphragm separates the contents of the ____ (the ___, ___, and great ___ ___) from the contents of the ____ (the ___, ____, and ___). When it contracts, it tightens and draws downward because it is anchored all along the rim of the ___ ___. This downward movement ____ the volume of the chest cavity, in which the lungs are located on either side of the heart. The ____ volume in the chest produces a ____ in the air pressure in the lungs. Because of the ___ pressure in side the lungs, air from outside the body, which is at a ___ pressure, flows into the lungs to equalize pressure. This is the ___.
- 16. Open EndedInbreath
- 17. Open EndedAfter the diaphragm contracts, it goes through a ____, loosening and returning to its original position higher up in the chest, thereby ___ the volume of the chest cavity. This ____ the pressure of the chest, which forces the air in the lungs out through the ___ (and ___ if it is open). This is the ____.
- 18. Open EndedOutbreath
- 19. Open EndedSo, in all breathing, air is drawn into the lungs as the diaphragm contracts and ____, and it is expelled as the diaphragm ___ and ___.
- 20. Open EndedIn what case would your breathing be shallow and high up in the chest?
- 21. Open EndedIn abdominal or diaphragmatic breathing, the idea is to ___ your abdomen as much as you can. Then, as the breath comes in, the abdomen ___ slightly (on its own) in an outward direction as the diaphragm pushes ___ on the contents of the abdomen from ___.
- 22. Open Ended7 Signs You Aren't Breathing Naturally:
- 23. Open EndedEvidence of activation of the fight-or-flight response shows in our breathing patterns. ____ or ___ breathing, unconsciously holding the breath, or exhaling incompletely are indicators that we are in the ____ response.
- 24. Open EndedPeople who have chronic stress tend to breathe either with their ___ almost exclusively, or with their ____ and ____ simultaneously.
- 25. Open EndedWhen breathing is restricted, cells throughout the body do not receive an adequate supply of oxygen. When this happens, symptoms include ____, ____, and ____.
- 26. Open EndedOne reason exercise is so beneficial is that it forces you to:
- 27. Open EndedPeople who breathe primarily from the chest move ____ oxygen per breath into the body than those who breathe abdominally.
- 28. Open EndedThe exchange of oxygen from the lungs to the bloodstream is far more significant in the ___ portion of the lungs when a person is in an ____ position and is breathing ___.
- 29. Open EndedBreathing abdominally helps bring air in the ___ ___ of the lungs, resulting in an increase in beneficial oxygenation throughout the various cells and systems of the body.
- 30. Open EndedPranayama
- 31. Open EndedAs the life force, prana is equivalent to such concepts as ___ or ___ in traditional Chinese medicine, or vital force in homeopathy.
- 32. Open EndedYoga teaches that interruption of the flow of prana by such factors as stress, toxins, or improper diet can affect physical, mental, and spiritual health. Pranayama breathing exercises are intended to remove such blockages. Pranayama exercises often emphasize ___, ___ ___ breathing.
- 33. Open EndedA young baby at rest breathes ____. The ___ moves in and out; the ___ doesn't move at all. We are all born as ____ breathers. It is our natural way of breathing.
- 34. Open EndedBreathing techniques allow the mind and body time to ___ ___, ___, and develop ___ and ___.
- 35. Open EndedHow we breathe both reflects the state of the ____ ___ and influences the state of the ___ ____.
- 36. Open EndedAdjusting our breath back to its natural way of deep, slow breathing sends an instant message to the ___ ____ ____ that there is no threat, and the body can return to homeostasis.
- 37. Open EndedBreathing techniques promote relaxation and activate the calming ____ branch of the autonomic nervous system.
- 38. Open EndedPracticing proper breathing techniques is one of the most vital healing techniques we have at our disposal, as a treatment for respiratory disease and also to reduce the anxiety associated with ____ illness.
- 39. Open EndedBreathing slowly or regularly, or sitting in an upright posture, helps to ____ the heart rate, whereas slouching or breathing shallowly and quickly tends to ____ it.
- 40. Open EndedWhen the body returns to a more balanced state, it can cure ____ associated with stress.
- 41. Open EndedStudies have shown that deep abdominal breathing is effective in reducing levels of stress and anxiety in people with ___ disorders. It can also help people cope with stressful situations including ___ anxiety, and even reduce ___ ___.
- 42. Open EndedBreathing techniques are useful for a range of stress-producing conditions, from dealing with the pain of childbirth to alleviating hot flashes in menopausal women. Conscious breathing practices are included in childbirth prep classes. Anxiety intensifies pain; breathing consciously helps to relieve anxiety and reduce pain. Hot flashes are the most common symptom women experience during menopause. Of the 2,500 participants in the Massachusetts Women's Health Study, ___% reported having hot flashes during menopause. Research shows that breathing exercises can help relieve hot flashes--no small benefit to the masses of Baby Boomers entering menopause.
- 43. Open EndedResearcher Robert Freedman of Wayne State University reports in the American Journal of Obstetrics and Gynecology, "In 3 of our studies, slow, controlled deep breathing cut the frequency of hot flashes by about ___." In his most recent trial, ___ women suffering at least ___ hot flashes a day were randomly assigned to practice either paced breathing or brainwave biofeedback. The number of hot flashes fell by ___ in the breathing group but didn't budge in those doing biofeedback. Deep natural breathing provides positive benefits for both the body and the mind.
- 44. Open EndedUsing Breathing Techniques to Ease Test Anxiety: A study involving university students compared mindful breathing, cognitive reappraisal, and a control group to see if there would be any differences in test anxiety between each of the groups. The results showed that both mindful breathing and cognitive reappraisal yielded significant reduction in test anxiety. Additionally, the ____ breathing group scored higher on positive thoughts than the ____ and the control groups.
- 45. Open EndedBy mastering breathing techniques, students can control the effects of situational anxiety and thereby achieve a heightened state of ____, feel calmer, and increase their ____, and become less easily ___. These benefits from controlled natural breathing allow for optimal performance and maximal achievement on tests and enhance the overall quality of life.
- 46. Open EndedAmong the wide variety of factors that affect respiratory rate--activity levels, anxiety levels, and disease states--your respiratory rate at rest can be a good indicator of your state of ____.
- 47. Open Ended____ breathers with ___ respiration rates are more likely to function with the stress response activated. Because the ____ nervous system triggers the stress response, you may not realize that your breathing pattern has become ____ and ____.
- 48. Fill in the BlankAwareness of our current mode of breathing is an essential first step toward using this powerful tool to activate the _____ nervous system and immediately feel more relaxed.
- 49. Open EndedNearly every stress-management technique designed to reduce ____ nervous activity includes a breathing element. Abdominal breathing is used with progressive ___ relaxation, autogenic training, mental ____, and yoga. It was also included as an intrinsic part of the Power Nap.
- 50. Open EndedWhen you're staring at your screen, you temporarily stop breathing or breathe more shallowly unless you're paying attention. When that happens, the body becomes ___; the ____ begin to reabsorb sodium; and the oxygen, carbon dioxide, and nitric oxide balance is ____, which throws off our biochemistry. This type of breathing also automatically activates the fight-or-flight response. So pay attention to your breath from time to time so it stays deep and relaxing.
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