Out of breath? Can't catch your breath? Need a breath of fresh air? Well, breathe a sigh of relief. Deep breathing is a hot health and fitness topic, according to Holiday Johnson, owner of Holiday's Health & Fitness Yoga Center. A concept central to yoga not to mention tai chi, Pilates, Innergystics and aerobics deep breathing has taken on a life of its own.
It's estimated we take about 22,000 breaths a day.

Well known health guru Dr. Andrew Weil lists learning deep breathing as No. 1 on his top 10 things to do to improve health.

Books such as "My Breathing Book," "Body, Mind and Sport " and "Conscious Breathing" are filling the fitness book shelves. Centers that train people to breathe better have sprung up around the nation. In trendy Boulder, Colo., the International Breath Institute offers weekend workshops to teach deep breathing.

Right here in Portland, Richard Haynes, owner of Ayurveda Plus, Body Mind Training for Perfect Health, offers personal training in Ayurveda breathing in a three-part series for $300. It's based on ancient teachings updated in recent years by new age health guru Deepak Chopra.

The training "allows the person to experience a state of deep relaxation during activity," said Haynes, who monitors all breathing exercises with a heart monitor.

Haynes teaches at the Multnomah Athletic Club and River's Edge Athletic Club, as well as his own studio. Combining deep breathing with movement is an integral part of Pilates taught by Randi Davis. Pilates (pronounced pihlah-tease) is a method of exercise often used by ballet dancers. It stresses control of body alignment and correct breathing through concentration said, Davis, owner of Core Fitness.

Deeper breathing provides Pilates students more oxygen to the blood and to the muscles, so the muscles can do more work contracting and lengthening.

"Breathing more deeply also provides a kind of rhythm so students can concentrate more and make a stronger mind-body connection," said Davis.

Breathe: To do it correctly, inhale through nose, not mouth

Davis offers private individual sessions held in southwest Portland. Packages cost $175 for five sessions.

Linda Farrow of Bend created Innergystics. Portland teacher Nicole Bang said Farrow combined the breathing techniques of yoga and martial arts such as tai chi with aerobic dance and light weight work to involve all muscles of the body. Classes are taught at various locations in Portland and cost $ 10 per class.

Learning a lesson

Why bother? Haven't we all been breathing forever? What's the big deal about breathing now?

With an increasingly fast-paced lifestyle and many more stressors throughout the day, Haynes said most people are breathing through their mouths. That creates shallow breathing, which is a catalyst for the old fight-or- flight physiological response - faster heart rate and higher blood pressure. Over time, the result can increase health problems such as high blood pressure and heart disease, according to Dr. Dean Ornish's book on reversing heart disease. (See reading list)

Johnson said one clue to watch for is that when we make sounds with our breath, we're stressed.

Since breath is both voluntary and involuntary, we have a means to create better health and fitness conditions for our selves. In fact, a central tenet of yoga is that conscious deep breathing creates the bridge between mind and body. It also makes the lower lungs function better to get more oxygen and hence more energy in our bodies.

Johnson said we can learn deep breathing and we should, because studies show it's a proven fitness and energy builder, a relaxation technique and remedy for stress and pain.

Babies breathe deeply through their nose automatically, said Johnson. "Most people need to refresh themselves on breathing well and what the lungs are supposed to do."

Getting started

How to start?
With the belly bulge - something most of us are not keen on having, but a must-have if you want to breathe deeply, said Johnson.

The bulge is actually the diaphragm muscle rising to create more space for a deeper breath inhale and falling for a more thorough exhale "through the nose only," both Johnson and Haynes emphasize strongly.
Sounds easy, but it takes some training to truly make the mind-body connection that makes a difference, said Johnson.

She's seen yoga become a popular way for people to incorporate breath training into their lives. "I have 20 locations right now needing instructors," she said. Just paying attention to our breathing is a wake-up call, said Johnson. "As soon as you start measuring your breath, you start to stretch it. Just the awareness of thinking about how smooth, deep and long your breath is. The next step is to try to make it slow, smooth and silent."

"The techniques are age-old, and are essentially the cornerstone for good health," said Haynes. "Getting back in touch with one's breath is much more than just staving off illness," he said. He believes and teaches that learning to breathe deeply is a means of fulfilling the soul's potential. His teachings are based on the Ayurvedic system. "It's the "science of life" created thousands of years ago in India, but that is part of the universal wisdom of every ancient tradition. This training changes the whole way of thinking about who we are, why we're here, our purpose," said Haynes.

"That's because breathing deeply teaches us to eliminate fear, which is the opposite of relaxation", he said.

RESOURCES:
Randi Davis, Core Fitness with Randi, Pilates sessions, 11136 S.W. 64th Ave., Portland, 245-5300 --- Innergystics instructors: at OHSU, 494-5079; Stacy Hope in Ilgard, 603-9331 --- Richard Haynes, Ayurveda Plus, Body Mind Training for Perfect Health, 3607 [now 3609] S.W. Corbett; 248-4670 --- Holiday Johnson, Holiday's Health & Fitness Yoga Center, 510 S.W. Third Ave., Suite 2 10: 224-8611

READING LIST:
"The Breathing Book, Good Health and Vitality through Essential Breath Work," by Donna Farhi, Henry Holt and Company, $17.95. --- "Body, Mind and Sport, The Mind-Body Guide to Lifelong Fitness and Your Personal Best," by John Douillard, Crown Trade Paperbacks, $13. --- "Conscious Breathing, Breathwork for Health, Stress Release and Personal Mastery," by Gay Hendricks, Bantam Books, $13.95. --- "Dr. Dean Ornish's Program for Reversing Heart Disease," by Dr. Dean Ornish, Random House, $15.