In this post, I share the best breath practice for MCAS. Breathing is something you do automatically, but you may not be aware that you are breathing shallowly. If you are chronically ill with Mast Cell Activation (MCAS) or another chronic illness you may experience pain regularly. You may unintentionally hold your breath to guard against pain. But breathing deeply can actually help you heal.
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Table of Contents
Belly breathing
Belly breathing is important because it aids in relaxation, quiets the mind, reduces stress, improves sleep, aids in digestion, and supports the immune system. Belly breathing assists in getting the body into a parasympathetic state of rest for proper digestion and absorption of nutrients. Five minutes of belly breathing can reduce your cortisol levels by 30%. As well, when you are in a parasympathetic state of rest, your body can devote energy to healing.
Make belly breathing part of your daily routine
Here are a few ideas to incorporate belly breathing into your daily life:
- Take 3-5 deep belly breaths before you get out of bed in the morning.
- Take 3-5 deep belly breaths before you eat a meal.
- If you find yourself stressed out and breathing shallowly, try to feel your breath in your low belly. You can place a hand there for feedback.
Pranayama breath practice for MCAS
Many meditation practices focus on the breath in one way or another, and there is a specific type of yoga that focuses on the breath called Pranayama. You can use Pranayama in preparation for meditation by calming the mind and preparing the body for stillness. Just five cycles of intentional breathing at the beginning of meditation practice can completely change your mindset. Choose one or two of the following Pranayama Exercises to do before meditating each day, or if you find yourself stressed out.
6-4-7 breath practice for MCAS
This technique automatically slows down the breath.
- Inhale for the count of six;
- Gently hold your breath at the top of the inhalation for a count of four;
- Exhale for the count of seven
- To calm anxiety, use 4-7-8 breathing.
Alternate nostril breath practice for MCAS
Before you begin, you may wish to clear your nose with a tissue. Place your thumb and fourth finger over the nose. Alternate gently closing off one nostril with the thumb, release it, and then use the fourth finger to close off the other nostril. Repeat for up to five minutes. Your breathing should be relaxed, and with practice, try to lengthen the duration of inhalation and exhalation.
Diaphragmatic breath practice for MCAS
Inhale and exhale as soundlessly as possible. Diaphragmatic breathing decreases the breath rate automatically. You will find that you inhale and exhale less often in a minute than you do when you are chest breathing, but you will feel more energized and balanced.
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Infinite breath
You can do Infinite Breath in many different positions, including standing, laying down, or walking. It is helpful to experience it standing up for the first time so that you can feel your body responding to your breath.
Begin by grounding your body into the earth, feeling a grounding cord reach to the center of the earth. From that base of support, allow your body to naturally rise upward, standing firm and tall like a tree. You are supple yet strong, able to withstand occasional gusts of wind that might attempt to knock you off your feet. Focus on your breath, in your mind’s eye, as if it is entering your body through the front of your heart and following the path of an infinity sign.
Use your hands if it is helpful to trace your breath’s path as it enters through the front of your heart, travels up your back, and makes an arc over the top of your head. As you begin to exhale it travels down through your heart and continues down the back of your body, making an arc below your feet, and continuing up the front of your lower body, re-entering the front of the heart.
Eventually, as you relax, your breathing pattern can be consolidated into one segment: Inhaling as the breath travels the upper loop of the infinity sign, exhaling as the breath travels the lower loop of the infinity sign. Continue to breathe in the infinity pattern, remaining relaxed and not forcing the breath. Your body will naturally undulate as you breathe in this manner, in the same movement that a dolphin uses to propel his body forward in the water.
Connect with the wisdom and the playfulness of the dolphin as you breathe. When you are ready, allow your breath to return to its normal cadence, and notice how you feel.
What helps you breathe deeply when you are chronically ill?
I’d love to hear your comments below!
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