Diving Deeper into Detoxification:
How Toxins are Eliminated through Fluid 

BY SHANNON DAHLUM

Over the past two months we’ve been discussing how to support the process of healthy detoxification within the body.  In September we covered bowel movements, and in October we talked about the lymphatic system.  This month, we’re diving into fluid elimination.  Put on your goggles and your nose plugs, and let’s jump in!  First of all, in order for the healthy elimination of fluids to be possible, you need to have a healthy intake of fluids.  The body’s number one priority is maintaining balance in all areas, and if there isn’t enough water entering the body, it will try to maintain your hydration by cutting back on the water that’s being released. 

Hydration isn’t simply about drinking a certain amount of water every day; the quality of the water you’re drinking is actually more important than the quantity.  Tap water and even bottled purified water is mostly devoid of the alkalizing minerals your body relies on for proper hydration.  Without these minerals, the water you’re drinking is likely too acidic to be absorbed by your cells and just goes straight through you.  This means you may be drinking water all day, but you’re still dehydrated at the cellular level. 

The best water for properly hydrating your body is natural spring water, which flows over various rocks and is rich with a healthy variety of minerals.  Your cells soak this up!  When that isn’t available, properly filtered tap water or store bought purified water with added minerals is a good option.  You can add minerals into your filtered drinking water simply by squeezing some fresh lemon or lime juice into it and adding a pinch of Celtic sea salt.  In addition, fresh, raw fruits and vegetables and the water that’s contained in them are rich with minerals, so eating plenty of those is one of the most effective ways to hydrate your body. 

Now that your body is properly hydrated, it will start flushing water and eliminating toxins through those fluids.  This happens several ways, one of which is through the urine.  Drinking water that contains alkalizing minerals raises the pH of your urine, making it slightly more alkaline, too.  This supports your kidneys and encourages them to excrete more acidic toxins.  

Sweating is of course another way your body excretes fluids and eliminates toxins.  In fact, studies have shown that some toxic elements are eliminated though sweat far more effectively than through urine.  A blood, urine and sweat study from 2012 showed sweating was the most effective way of mobilizing and eliminating toxins like BPA and phthalates.  Whether you’re working up a sweat by working out or by sitting in a sauna matters, though.  Active sweating has been observed to contain fewer toxins than passive sweating.  Perhaps this is because while the body is expending so much energy on physical activity, energy for the process of detoxification is down regulated.  The health value of regular exercise can’t be discounted, but when it comes to encouraging detoxification through sweat, two to three weekly sauna sessions may be more effective.  Keep in mind that sweating also excretes lots of fluid and minerals, so be sure to rehydrate really well! 

A third way that your body excretes fluid is simply through the breath. You excrete somewhere in the neighborhood of 0.35 liters of fluid every day through your breathing.  This corresponds to about 10-20% of your total daily water loss.  The quality of water excretion from your lungs is only as good as the quality of your breathing, though.  As the number of years you’ve been living increases, the quality of your breathing tends to decrease. 

Stop for just a moment and notice your breathing pattern.  Is the top of your chest rising and falling?  Maybe your shoulders, too?  This upper chest and shoulder movement indicates vertical breathing, which is very shallow. Your diaphragm is your main breathing muscle, and it sits horizontally at the base of your ribcage.  When you’re breathing properly and utilizing your diaphragm, you’ll notice a more horizontal movement pattern to your breath; your ribcage expands outward in all directions on your inhale, and collapses inward on the exhale.  Your shoulders shouldn’t rise and fall at all.  Keep in mind that your diaphragm can’t properly contract if you’re standing or seated with slouched posture.  Healthy, upright posture is key for proper breathing! 

Now that you’re sitting up tall and you’ve established a horizontal breathing pattern with your shoulders relaxed, let’s work on your exhale.  When you’ve finished your exhale and are ready to draw in your next breath, pause.  Instead of inhaling, exhale again.  And again.  Keep going until you’ve forced out every last bit of air from your lungs.  It may be surprising to see just how much air is still left in there after your normal exhale!  It may also come as a bit of a surprise just how much effort it requires to push all of it out. 

After years of vertical breathing, which mostly utilizes muscles in your upper chest and shoulders, your diaphragm has been underutilized and grown weak.  Your lung capacity diminishes and you become a very lazy breather; more specifically, a lazy exhaler.  This means your respiratory detoxification is suffering. 

Remember the diaphragm is a muscle, so keeping it strong and performing well requires using it, just like any other muscle in the body. You can improve the strength of your diaphragm and your ability to eliminate toxins through your lungs by training your breathing.  Here’s one exercise you can try: 

1. Ensure you’re sitting, standing, or laying flat with a straight spine, and your ribcage is aligned over your pelvis. 

2. Establish that horizontal breathing pattern: ribcage expanding on the inhale and falling inward on the exhale.  Shoulders remain relaxed and down throughout. 

3. After a regular inhale, start to exhale in pulses, either through your nose or mouth.  Blow the air out as if you’re blowing out birthday candles, but in short bursts.  Count how many exhale pulses you can get from one breath, but don’t cheat by rounding your back!  Your belly will contract farther inward with each exhale, but be sure to maintain your posture. 

4. Make a note of how many exhales you got on this first attempt; this is your baseline.  

This will really challenge your breathing muscles, and depending on how much you’ve been using them, you may really feel them begin to burn.  You may feel lightheaded at first, so if this is the case for you, be sure to only do it while seated or laying down.  Eventually you’ll be able to work up to doing it while washing dishes, folding laundry, etc.  Notice when you start to see your number of exhale pulses increase.  This means those all important breathing muscles are getting stronger and your breathing pattern is likely improving.  If nothing else, all that practice forcing extended exhales has been helping your detoxification process along!   

Detoxification is a complex, multi-faceted process.  To support healthy toxin elimination through fluid excretion, the most important practices you can incorporate are the daily intake of healthy mineralized water, regular bouts of passive sweating, and exercises to improve your breathing pattern.