Kirby Pines Retirement Community | The Pinecone

Practicing regular deep diaphragmatic or belly breathing has many health benefits, and is one of the hidden keys to optimum wellness. In fact, people who practice deep belly breathing as little as 10 minutes a day have a much less chance of developing cancer and heart disease, handle stress more effectively and generally have better overall health and well-being. Deep diaphragmatic breathing is one of the simplest yet most effective ways of improving one’s health with the least amount of cost and time investment. To help you realize the importance of deep diaphragmatic breathing, here are 12 benefits to regularly practicing this healthy habit: Reduces the risk factors for heart disease by lowering bad cholesterol (LDL), raising good cholesterol (HDL), lowering blood pressure and stabilizing blood sugars. Cuts chances of cancer by as much as 400%. Reduces negative stress by lowering the stress hormone cortisol. Helps reduce cravings for processed carbohydrates (junk food). Cuts chances of diabetes by strengthening the insulin beta receptor sites. Improves quality of sleep by improving stage 1 and stage 4 sleep cycles. Lengthens the cells’ life span by cleansing the cells more thoroughly through increase lymphatic flow. Slows the aging process by increasing the secretion of human growth hormone (anti- aging hormone). Optimizes the immune system by strengthening T-cell formation and improving Lymphocyte production. Improves your mood by elevating the ”feel good” hormone, serotonin, and other positive endorphins. Improves mental focus and concentration by increasing blood flow to the Pre-Frontal Cortex of the brain. Improves the quality and effectiveness of meditation by changing brain wave activity from the more stressful beta wave activity to a more relaxing and healthier alpha and theta brain wavelengths. Here’s how to reap the amazing benefits of deep diaphragmatic breathing: Sit in a comfortable chair with your eyes closed and inhale very slowly through your nose using your diaphragm (your belly should expand while you inhale with little or no chest movement). Once your lungs are full and your belly has expanded, hold your breath for about 6 to 12 seconds. Then slowly exhale through your mouth making sure you use your belly to push the air out. Once your lungs are empty and your belly is contracted, repeat the cycle. Your goal is to complete 10 cycles (inhale, hold, exhale) for 8 to 10 minutes of deep diaphragmatic breathing a day. The best time to practice this type of deep breathing is first thing in the morning and right be- fore you go to bed. To enhance the benefit of deep breathing. I suggest visualizing your goals or picturing your ideal life while practicing this habit. Personally, I pray while practicing deep diaphragmatic breathing. For the next 30 days, take the challenge to practice deep breathing for at least 10 minutes a day every day. This is one of the best prescriptions for improving your health and optimizing your wellness. DEEP BREATHING Weekly Fitness Classes Get Physical with Kim 8:00 am | Mon & Fri | Oasis 9:00 am | Wed | Oasis Advanced Water Aerobics with Kim Roberts 8:00 am | Mon, Tue & Thu | Pool Basic Water Aerobics Resident Led 9:30 am | Wed & Fri | Pool Men’s Water Aerobics Resident Led 8:30 am | Tue & Thu | Pool Exercise in the PAC Resident Led 9:30 am | Mon, Wed & Fri | PAC/Live TV Chair Yoga with Kim 10:30 am | Monday | PAC/Live TV 11:00 am | Wednesday | PAC/Live TV Strength Training with Kim Friday Only 10:15 am | PAC/Live TV Yoga Stretch with Kim Friday Only 10:45 am | PAC/Live TV Cardio Move & Strength with Kim 10:30 am | Tue & Thu | PAC/Live TV • 4 • The Pinecone | February 2025 THE POWER OF