have a healthy pair of lungs

With Car Free Day approaching it seems appropriate to share some of the thoughts on lung health from holistic practitioners at the Vale Practice in London. 

Breath is something we take completely for granted. Controlled by the respiratory centre of the brain, the primary role of breathing is gas exchange: our cells need oxygen and their waste product, carbon dioxide, needs to be expelled. But as we age we become less efficient at this vital function, as tension, pollution, stress and sedentary lifestyles take their toll. Here’s a guide to understanding your lungs and assisting them back to full efficiency!

Release your ribs Osteopath Julia Finlay says: ‘People get into poor breathing habits as they get older. In particular, people may become “upper rib breathers", where they use a lot of muscular effort to lift their upper chests but don't use their diaphragms properly or expand their lower rib cage. This can contribute to abdominal problems in the form of poor digestion, constipation and Irritable Bowel Syndrome (IBS), and contribute to feelings of stress and anxiety. It can even lead to hyperventilation and contribute to panic attacks.

‘To improve your breathing, concentrate first on breathing out through your mouth slowly for a count of 7 and try to relax completely while exhaling. To begin with you may find a straw helps you do this. Practice this daily for 30 breaths. As you get better at breathing out you can begin to think about breathing in through your nose, deep into your tummy - your abdomen should go out when you breathe in. At this point, you can begin to breathe in for a count of 4, making your lower ribs and tummy expand, and then out for a count of 7. Try and rest briefly between inhaling and exhaling. Practice during the day when you get the chance. As your breathing improves you should begin to feel better within yourself and cope much better with stress. You will also be breathing much more efficiently ,which will improve your energy levels.

‘If you have ever been an asthma sufferer you may find that your lungs and chest are permanently very tight. Osteopathic treatment can help reduce these side effects and may even help you reduce the need for medication in the long term. It can also help establish good breathing by removing restrictions in the body that may have given rise to these problems in the first place.’ Upper body tension can also be relieved with massage. ‘You wouldn't have thought massage would be any good for the lungs,’ says JuileAnn Gillit, massage therapist 'I mean, how do you massage a lung? It's on the inside of the thoracic cage. But in order for the lungs to expand, the thoracic cage first has to expand. Not only are there plenty of massage strokes and stretches that can effectively be applied to the muscles used both in quiet, normal breathing and forced respiration - the deep breathing associated with asthmatics or experienced after a run - but the relaxing element of most massages will also encourage overall body restoration and repair, including the lungs.’ A healthy lungful Traditional Chinese Medicine links healthy lung funciton to a strong immune system, among other things. Individuals who fall foul of frequent colds and viruses, who suffer dryness in the nasal and bronchial passages or excess mucus, could be suffering from a lung imbalance says Vale Practice acupuncturist Angelo D’Alberto. He explains: ‘Lungs get their vital force (qi) from the air we breathe and mix it with the qi our bodies take from the food we eat and then distribute it to the surface of our body - the mucus membranes and interior surfaces of our lungs. These surfaces are designed to protect us from viruses, bacteria and anything else trying to invade our bodies or attack our immune system. ‘Lung vitality shows itself in three ways: it connects directly with passages through the nose, the mucous membranes connected with the skin and also through how much mucous our bodies produce. A person with healthy lungs maintains a light, moist protective coating alongside nourished energized skin.’ Let your feelings out Emotional stress can also affect your lungs. Says Angelo: ‘Grief and sadness are directly linked to the lungs. When we suffer something sad our bodies natural reaction is to cry, which uses our lungs, expressing our emotions and letting go of them. The same with sighing, which is our way of breathing out the problem. If we hold on to our grief our lungs contract and hold on to the emotion. As the lungs suppress these emotions they cannot function normally and become congested, causing problems. Likewise with stress, where our bodies protect us by shallow breathing. The lungs are muscles which need exercise- if we stop using part of our lungs they stop working and also become blocked and congested with toxins. This is also why it is so important to live an active life - getting some form of exercise and fresh air every day - for lung vitality.’ Acupuncture is a powerful remedy for all imbalances, improving the flow of energy through your lungs and the rest of your system. Diet can also help: to promote healthy lungs include foods such as red peppers and chilli, also horseradish, cabbage, radish, garlic and turnips. Beta carotene-rich foods such as orange and green vegetables support the mucous membranes - the ultimate protective surface of the body. Green vegetables help to build up the cell walls which filter out some of the toxins and chemicals we invite into our lungs from living in polluted London! Simple, daily practices Yoga, Tai Chi and meditation have long been known to improve our lung function, as well as tone and energise the body, inside and out. The deep, restful breathing achieved through meditation or these quiet, rhythmic exercise forms has been shown to reduce anxiety, as well as improve sleep and concentration. Of course, if your daily vices include smoking there is nothing better you can do for your lungs than give it up! Hypnotherapy is one of the easiest ways to stop smoking. Says hypnotherapist Jane Crowe: ‘It doesn’t matter how long you’ve been smoking or how many. When the time is right you can take control back from the Younger You who made the choice to start smoking. A one-off two hour session will help you break the link with the past, ‘switch off’ the habit and regain control of that aspect of your behaviour. Aromatherapy aids respiration Last but not least, use the power of smell to restore your lungs. Benzoin Resin has an affinity with the lungs. Try putting a few drops into a base oil and rub into the chest, or in a bowl of hot water to inhale. It is a thick resin which clears away congestion and blockages. Eucalyptus is also great at opening the airways, especially when blocked by sinusitis or influenza. It is also antibacterial and can help fight harmful bacteria in the lungs when inhaled, as can Lavender. Rosemary also opens up the airways and calms breathing. It is especially effective in asthma attacks as a steam inhalation. It can also be made as a tea: brew some sprigs of rosemary for 10 minutes and then drink.