This month, we’re thrilled to be talking all about the respiratory system, one of our reasons for being. In fact, at 1881, one of our mottos is “Breathe well. Live well.” Our salt rooms are more than just a place to relax and unwind. They’re a place where real healing occurs. We see so many clients with severe, often chronic, respiratory illnesses. We know how essential breath is and how difficult it is when it’s taken away. That’s why we love to talk about what we can do to keep it healthy.

The respiratory system is what makes the magic happen, the in and out, the magical transfer from air to life. It’s more than just your lungs which contain the bronchi, bronchioles, and avioli. It also contains your nose, sinuses, mouth, throat, and windpipe. So take a deep breath and settle in as we move down and through the respiratory tract.

Respiratory Health.

There’s nothing more precious than the health of our respiratory system. When we struggle for air, it’s one of the worst feelings, inducing panic. When this goes on over a long period of time, our quality of life is reduced. We become tired, find it hard to engage in activities that we love, and often, it leads to isolation.

Your Lungs

The inner workings of the lungs mirror tree branches forking and expanding as they reach down and out into the chest. Like tree branches, their work is the exchange of air, but, as if in a mirror, the exchange is reversed. Unlike trees, we breathe to take in oxygen and exhale carbon dioxide. Oxygen is essential for our cells to function, playing a vital role in energy production. Carbon dioxide is waste produced from cellular function. When cells are deprived of oxygen, they quickly die. When carbon dioxide builds up in cells, body systems begin to malfunction. Simply put, there is no life without the lungs.

The right lung is slightly larger, consisting of three lobes. The left lung, which shares space with the heart in the chest cavity, is smaller with two lobes. The large “branches” reaching into the lungs are tubes called bronchi which divide and ultimately lead to smaller tubes called bronchioles. Bronchioles terminate in air sacs called alveoli. The alveoli are the spaces where oxygen is traded for carbon dioxide. The oxygen moves through the alveoli into capillaries where it is picked up by red blood cells and taken through the pulmonary veins to the heart. The heart then pumps oxygenated blood throughout the body.

Everything Else

There are a lot of other pieces to the respiratory puzzle that help air get to the lungs. The upper respiratory tract consists of the nose and mouth, both of which are capable of inhaling and exhaling. When we breathe in through the nose, which is optimal for normal respiration, air moves through the nostrils, nasal cavities, and sinuses. Mucus and tiny hairs called cilia in the nose trap particles as the first line of filtration for air entering the body. Through this process and as it moves into the pharynx, or throat, air is warmed and humidified. If you’ve ever taken a large gulp of very cold air, you’ll know why this is so important. The lungs are very sensitive to cold. Air moving through the larynx, which sits at the top of the trachea, allows us to produce sound. It is through respiration that we not only find out life but our voice. The trachea then moves air down into the chest and out to the bronchi.

For all of this to work, something needs to make your lungs move. That’s where muscles come in. The largest breathing muscle is the diaphragm, which sits below the lungs. It sits in a dome shape, so that when it is at rest, the lungs are pushed upward, as in an exhalation. When it contracts, it becomes flat, and the lungs expand to draw air in. Tiny muscles along the rib cage called intercostal muscles also help to lift and expand the ribs. Sometimes, when we’re hard at work, additional muscles need to be pulled into service.This is why we may see neck muscles strain and flare when someone is running at their fastest or struggling to breathe.

Respiratory Health.

There’s nothing more precious than the health of our respiratory system. When we struggle for air, it’s one of the worst feelings, inducing panic. When this goes on over a long period of time, our quality of life is reduced. We become tired, find it hard to engage in activities that we love, and often, it leads to isolation.

Respiratory ailments

The list of ways our respiration can be compromised is unfortunately a long one, but this is a resilient system. From our earliest days, we experience diseases like the common cold, and, with the help of our immune system, our lungs learn to work through it. On the other hand, some of our respiratory system’s greatest challenges are devised of our own making, either individually or as a species. Air pollution, smoking, and vaping are major contributors to lung disease.

Infections like bronchitis and pneumonia can be viral or bacterial. When germs get into the respiratory system, they cause irritation, inflammation, and often a build-up of fluid. When that happens, we tend to wheeze, cough, and become short of breath. Sometimes, infections like this recur over time. Chronic lung infections are usually caused by a weakened immune system. Weakened immune systems may come from other illnesses, medical treatments, or habits like smoking or drug and alcohol use.

Chronic bronchitis is progressive and irreversible, causing damage and inflammation to the bronchi. This, along with emphysema, which causes inflammation and damage to the alveoli, is called chronic obstructive pulmonary disease, or COPD. The two lead to coughing, shortness of breath, and low oxygen saturation. They can be managed with medication and oxygen therapy but are often significant contributors to end of life.

Breathe well. Live well.

Breath Work

The funny thing about breath is that we can control it. We can choose to guide it in and out, to lengthen it, to hold it, to burst out in song. On the other hand, if we never think of it, it still goes on working. Our respiratory system does what we need it to do.

Yet, the quality of our breath varies. Check in with yourself in a moment where you’re feeling stressed about work. How deep is your breath? Is it reaching its way down and moving your abdomen, or is it shallow and only filling the upper third of your chest. Where are your shoulders? Are they near your ears? How does your throat feel – open or constricted?

One of the best things you can do for your breath, you can start right now. It’s to simply think about it, to be mindful. You cannot think about it all day long. We’d get nothing else done, but you can improve your habits so that your body’s autopilot is more efficient. Breath work trains the respiratory system to be more effective.

Mouth Breathing

One of the first things you can do to improve your breath is to make sure you’re breathing through your nose. As we discussed when reviewing the anatomy of the upper respiratory tract, our mouths are capable of inhaling air. When we are exercising or singing, it’s often necessary to breathe through our mouths to increase the volume of air coming into our bodies. When we’re just hanging out, however, mouth breathing reduces the quality of our breath. In fact, it can even change the shape of your face, especially in childhood! Other downsides are poor posture, poor dental health, and poor sleep.

If you notice that you (or your child) are mouth breathing, try to figure out why. Is something restricting your nasal passageways? Allergies and other issues can lead to congestion and inflammation that make it hard to use your nose properly. Is posture impacting the amount of air you’re able to get in, requiring you to seek bigger breaths? Maybe everything is structurally sound, and you’ve just built an undesirable habit. Whatever the underlying cause, start there and work toward better breath by using your nose.

It should be noted, however, that breathing out through your mouth can alleviate stress. If you’ve ever taken a yoga class, you may have been instructed to audibly sigh to release built up heat and tension. You may naturally sigh when you are feeling exasperated. It’s a natural release. Breathing out slowly through pursed lips (like you’re blowing out a candle) slows down the exhalation. When our exhalation takes longer than our inhalation, it signals to the body that it can engage the parasympathetic nervous system. That creates a shift into the calm “rest and digest” mode.

Breathing Exercises

There are countless breath exercises and techniques you can try, from a basic square breath to Holotropic breathwork to the exercises Wim Hof credits with his ability to withstand freezing temperatures without clothing. In yoga, the word pranayama refers to breath work, and in this practice you can find a treasure trove of different techniques.

Today, we’ll talk about diaphragmatic breathing, or belly breathing, which can help train your respiratory system to breathe more deeply throughout the day. To try it, sit or lie with one hand on your belly and one hand on your chest. Feel your normal breath. What moves? Now, draw your breath deeply down until your belly inflates. Feel it fill your lungs, and feel the work your diaphragm does to contract and flatten, creating more space for air. Through this exercise, the muscle is getting stronger. Exhale slowly in the reverse direction, allowing your diaphragm to relax and the air to slowly empty out.

As you become more experienced with breathwork, you can imagine “sending” the breath to different parts of the body. Many people say this helps them to release tension and alleviate pain.

Basic Maintenance

We won’t belabor this point too much because it’s true for virtually every system of the body, but one of the best things you can do to strengthen your respiratory system is to exercise. Cardiovascular exercise works the lungs and makes them stronger. Stretching can help to make space in your ribcage for your lungs to expand better. Exercises that strengthen the core and improve your posture help you to stand straighter for a better flow of air through your respiratory tract. If you’ve allowed yourself to get “out of shape,” you’ve surely noticed that a few stairs can induce labored breathing. The fitter you are, the easier it is to breathe. Remember, you don’t have to run marathons. Walking just 30 minutes a day can make a major difference.

The same goes for a healthy diet. Our lungs, like every other cell in the body, need nutrients to function. Beets are great for the lungs, as are fresh leafy greens and berries. Antioxidants reduce inflammation, which in turn protects the lungs. Healthy proteins are vital to the muscle systems that support our breath.

Lastly, we know, no one struggling with addiction needs to hear that they shouldn’t be smoking or vaping. You already know it’s bad for your lungs, and you may be experiencing lower quality of breath already. All we will say is that there’s lots and lots of support when you’re ready to quit. (And we’ll be here for you, too!) Check out the American Lung Association for help.

Other Assistance

Halotherapy

Of course, our absolute favorite way to support respiratory health is spending time in one of our salt rooms! Halotherapy, or dry salt therapy, was first discovered by Polish physician, Feliks Boczkowski, who observed better health amongst salt miners than their peers. Feeling confident about the benefits of salt, Boczkowski opened the first therapeutic facility in a Polish mine in 1839. Today, we grind high-grade salt into fine particles which are dispersed into the air in a relaxing and soothing environment. Those particles help to scrub the respiratory tract, increase mucus production and evacuation, and reduce inflammation. Salt also has antimicrobial properties. We see clients who suffer from asthma, allergies, sinusitis, COPD, bronchitis, sleep apnea, smoking, and countless other issues find relief with halotherapy. Drop in for a visit to give it a try!

Apothecary Items

• Mullein is a favorite herb for lung health. It’s not only used for antibacterial properties and to reduce inflammation but also as an expectorant, meaning it helps clear mucus from the body and relieve congestion.
• Marshmallow can help to bring moisture to dried out airways. Try it for soothing allergies that irritate the respiratory tract.
• Licorice can soothe a sore throat while helping the body produce mucus to clear an infection.
• Horehound is another wonderful expectorant. Though it has a bitter taste, you can try it in a tea or find a syrup or tincture to ingest.
• Using aromatherapeutic oils can be beneficial when you’re struggling with a breath ailment. Try peppermint or eucalyptus in a diffuser to see if it helps to clear your airways.

Our apothecary has a ton of extracts and tinctures specifically blended for respiratory health. Try a favorite like Lung Relief Antispasmodic from Herbalist and Alchemist or talk to one of our hosts to find a blend that suits your needs.