I had known, when I entered the cardiac rehab program at Central Maine Medical Center following a heart attack, in 2012, that there were a lot of other things I had been doing wrong. I was sedentary. I had a lousy diet. I had a fair amount of stress, and I didn’t handle it well. I was angry, much of the time, about relatively little things like road rage (not so little, I guess now, in view of recent outbreaks that have had fatal consequences), or winter; and also the big, geo-political and social issues of our time.

I wasn’t angry that I had a heart attack, particularly, but it might be said that I had a heart attack because I was angry (in fact, one study conducted at Harvard Medical School revealed that the angriest men in the group were three times as likely to develop heart disease as the most placid, according to CMMC rehab materials).

But I also learned that despite what I presumed had been a lot of practice, I hadn’t been breathing right. Ever. And that, as much as anything else, might have been a significant component of my trouble.

The cardiac rehab program at CMMC that along with rapid and expert intervention during my “event” saved my life, is derived from the work of such eminent physicians as Dr. Dean Ornish, who said, “Coronary heart disease is due to a lack of oxygen received by the heart”; and Dr. Andrew Weil, who said, “Improper breathing is a common cause of ill health.”

The holistic 13-week program addresses all factors that contribute to heart health, including exercise and diet (and the increasingly important – and disturbing – component of diet that requires careful reading of food labeling), medications when appropriate, managing stress and lifestyle choices. But the element that resonated most with me was learning how to breathe.

Apparently, automatic breathing is not nearly as beneficial as intentional, controlled diaphragmatic deep breathing that engages the abdomen, although that process seems somehow counter-intuitive for most of us.

But according to the cardiac rehab handbook, and numerous other sources, “Awareness of the breath is very important. Our breath tells the story of where we are emotionally and/or physically. It is the bridge between the body and the mind.”

There is a long list of the benefits of intentional deep breathing, including psychic – relieving tension, relaxing body and mind, relieving emotional distress. But deep breathing also helps release toxins from the body, relieve pain, strengthen the immune system and build muscle.

Breathing right helps improve digestion and assists in weight control. It boosts energy levels, improves stamina, improves the functioning of the nervous system; it will strengthen the lungs. And it will most definitely contribute to enhanced heart health.

Oh, and proper breathing will also improve your sex life and just generally improve your mood. Yes, all that. It doesn’t cost anything, it’s not as challenging as developing a systematic exercise routine or avoiding fatty foods. It’s just not something most of us think about very much.

Remember that sudden rush of air into your lungs right after an especially heart-thumping sequence of Game of Thrones? Remember how that happened because you had pretty much forgotten to breathe during the most intense intrigue? How about trying to relax in the dentist’s chair? Have you ever used the heartbeat monitor on exercise equipment, like treadmills?

I can watch my heart rate drop by 5-10 beats per minute simply by the way I breathe. It’s pretty dramatic, and pretty fun. Deep, intentional, abdominal breathing releases endorphins, which have been called “the body’s natural opiates, designed to relieve stress and enhance pleasure.”

There are lots of ways to experience an endorphin rush, including a bite of chocolate, some friendly gossip. Exercise is among the best, and the “runners’ high” is a good example of the kind of euphoria that can be achieved pretty easily.

But arguably the easiest technique and the one with the most widespread range of benefits, is simply to relax, breathe slowly (through your nose; your mouth should be used for eating. Or speaking. Or kissing). Put one hand on your tummy and the other on your chest. You should feel your tummy expand a little, but your chest should remain as still as possible. Tighten your stomach muscles and then let them fall inward as you exhale through pursed lips, while keeping your chest still. Repeat. Repeat. Keep it up for a few minutes, unless you fall asleep in the process.

So, go ahead: breathe deep. It’s free. It doesn’t need any special equipment (in fact, you were born with all you need), it takes no time at all and doesn’t interfere with your otherwise busy lifestyle (although that will slow down for a few seconds; not a bad thing). And besides the health benefits, it just feels great. A votre santé!

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