Deep breathing health benefits
The slogans “Eat yourself healthy!”, “Train yourself beauty” or “Think yourself happy!” Sometimes seem so common and overused. The same bills could be shared by an activity that most of us don’t even notice in our daily lives – breathing.
Breathing is one of the most important processes in the body, for the first performances of which even Apgar is given to the newborn. Breathing involves all the physiological functions in the body. Through this process, oxygen enters the body and carbon dioxide is removed.
Indeed, these first points of Apgar may not always be of great importance at a later age, but what we practice our breathing style over time.
A small person sleeps a blissful sleep, a small tummy tuck rhythmically alternating with rising and falling. Happiness squats in the corner of your mouth! A big person gets on the bus at the last second in bellows and sinks into a chair holding his chest while holding his breath. Oh, it’s hard! The superficial, fast breathing style sends him later behind the office desk.
In addition to the chest, the toddler also moves with his stomach while breathing, but that restless pruner probably won’t. Why is it important to involve the abdomen in breathing, and why do many people tend to lose this ability? To effectively supply the body with oxygen, all stages of respiration must work well:
1) ventilation of the lungs (air exchange between the external environment and the pulmonary alveolar (inhalation and exhalation));
2) diffusion or mixing of gases between the pulmonary alveolar and the capillary blood;
3) transport of gases by blood;
4) diffusion of gases into the capillary blood and cell
The purpose of lung ventilation is to introduce as much air as possible into the alveolar of the lungs, which would participate in gas exchange. The most important inhalation muscle is the diaphragm. “When inhaled, the diaphragmatic muscles contract, the diaphragm flattens, which allows the underlying lung parts to dilate and ventilate well. Depending on whether the thoracic cavity is enlarged mainly by raising the ribs or lowering the diaphragm, a distinction is made between breast breathing and abdominal breathing. For good ventilation of the lungs, both muscles must be working.
“Very often the cause of ‘wrong’ breathing is that the diaphragm is rarely used to ventilate the lungs. This is also prevented, for example, by a constant sitting position or tight-fitting clothing. ”Therefore, I recommend the conscious practice and monitoring of diaphragmatic breathing. It is best to learn it by lying on your stomach. The stomach must arch when inhaled, flatten when exhaled. The better we ventilate our lungs, the more air enters the alveolar, which is involved in gas exchange.
At school, we are taught to pull us into our stomachs (this is how it looks slimmer!), But it is not possible to breathe freely with a tense stomach. “Even when we are emotionally tense, our breathing is disturbed. In itself, this is normal but abnormal, that we get used to the constant tension and no longer notice that the body feels uncomfortable and so breathing is intermittent and shallow or non-existent. “Most people have no idea that their stomachs are tense, their shoulders are sagging and their backs are hunched. All this prevents them from breathing properly!”
A third (sometimes even half) of the day we sit behind closed windows in the office, in the shop… where someone. The light is artificial, the air conditioner produced. When was the last time you got into the woods? Went to the country?
Old sages from the East have made the statement that if people could breathe properly, most diseases could have disappeared from the earth.
“The health of the whole body depends to a large extent on the supply of oxygen to the body. I would like to highlight here the main point that can be caused by superficially and hastily absorbed air and scarce fresh air baths.
* When the blood circulated by the heart is low in oxygen, the heart overstretches and exhausts itself.
* Without oxygen-rich blood, the whole body becomes acidic and the organs can get sick;
* If a person does not breathe enough fresh air, the blood cannot be completely purified – the residues that should be taken out in the process of oxygen saturation are returned to the body and the blood carries them to the body;
* So-called half-breathing can contribute to depression and anxiety;
* Shallow breathing leaves a large part of the lungs inactive and so pathogens can accumulate in unused mucus.
* Inadequate breathing also affects the composition of gastric fluids and enzymes.
* The process of passing through the intestine is slowed down, which leads to the deposition of waste products in the body.
Why tell a person who is out of his mind to try to stay calm and take a deep breath in and out?
By breathing more calmly, brain activity automatically becomes calmer. “The inner dialogue that our brains are constantly engaging in is calming down,” he said. “It reduces the need for the brain to consume oxygen, leaving more energy for the rest of the body. Given that oxygen is one of the most important elements in the body’s ongoing renewal process, the body’s ability to repair itself increases. With just a few conscious breaths, it is possible to quickly calm and relax a tired body. ”
Breathing is most often thought, known, and spoken by those whose lifestyle includes Pilates, tie chi, yoga, or any other oriental practice. They do this consciously, breathing with a certain rhythm, deeply, sometimes even out loud, doing the exercises. What is the wisdom on which they are based?
The drink measures its lifespan not by the number of years lived, but by the number of breaths. “So – the calmer and slower the breathing, the more life energy, the longer the life,” I consider careful breathing to be the most important skill gained from yoga. “I am fully present when doing yoga exercises – I feel breathing and with it as if every cell in my body. By living consciously, I live more consciously.
Learning to breathe is part of every yoga class, it is called pranayama. According to the yoga teacher, deep breathing is done because this is how the toxins leave the body best. “In this way, we help maintain good health.” By focusing on breathing in yoga postures, we subconsciously learn to control the body better: we don’t strain muscles that don’t need to be tightened right now. “In this way, we do not waste our strength and energy unnecessarily. If we feel tension and resistance in the body, then by consciously breathing into the tension, we will soon notice that the tension disappears and the flexibility increase.
A person can breathe through the nose or mouth. Mostly he does it through the nose, and for good reason. However, sometimes if the oxygen flowing through the nose cannot meet its needs, option B goes into the mouth and the mouth comes to the rescue.
Why it is important to inhale through the nose, not through the mouth. When inhaled, air first passes through the upper respiratory tract and only then reaches the alveolar. When you exhale, the upper airways first empty and then air escapes from the alveolar.
Thus, part of the air that ventilates the lungs is not involved in gas exchange. This part of the air is called the anatomical dead space. “Dead” is the amount of air for alveolar ventilation, but at the same time, the airways perform several breathing functions.
Here the inhaled air is cleaned, heated, and humidified. The large surface of the nasal boxes and the richly supplied nasal mucks are trapped by small particles, dust, and bacteria in the air with their well-producing mucous glands. Breathing through the mouth increases the susceptibility to respiratory diseases.
The practitioners of various therapies and self-help practices say that with the right deep breathing, the body is cleansed. What do they mean by that?
Anatomically, all cells in the body depend on a constant supply of oxygen and receive energy from the oxidation breakdown of nutrients. “The end product of this metabolic process is carbon dioxide, which must be removed from the body. Thus, it can also be said that toxins are released from the body together with the exhaled air.
However, speakers of cleansing often think of something other than anatomy. What? “There is a lot of stagnant energy in our body – old thoughts and emotions. Obstructed breathing retains these old energies, while deep breathing helps them to reach the surface and dissolve, “attention should be paid to shallow or intermittent breathing. This is the first step in cleansing the body of old and unnecessary bad energy.
It is claimed that anyone who can consciously reduce their respiration rate wins enormously. What are the benefits and what frequency should we strive for?
An adult breathes an avert is more beneficial to breathe more at once, but less often the age of 14 times a minute, usually between 10 and 18 times. Children breathe more often – 20-30, infants 30-40, and newborns 40-50 times a minute. The average volume of one breath is 500-600 ml per adult, which makes the volume per minute 7.0 – 8.5 liters. During physical activity and exercise, the body’s need for oxygen increases, and then the lung ventilation rate can increase from 120 to 160 liters per minute.
To find out how effectively we breathe, we need to calculate the amount of alveolar ventilation. Pulmonary ventilation, or the minute volume of air passing through the lungs, can be known by multiplying the tidal volume and the respiratory rate.
A person who is constantly sitting, doing no physical work or exercising, has a reduced ability to transport oxygen to the tissues. Both the body and the brain can suffer.
“The supply of oxygen to the body is directly related to aerobic capacity, which is the basis for improving any performance.
The benefits of the exercises are also much higher if they are accompanied by the right breathing rhythm. “By paying attention to both breathing and the current movement, it is possible to feel your body better. It is more likely to prevent excessive muscle tension and thus prolong performance. Therefore, it is advisable to choose such training, especially for beginners, where it is possible to monitor your breathing.
For example, start with personal training or in smaller training groups. Those who start alone could choose activities that involve the same movement thousands of times, such as cycling and walking. If you systematically monitor your breathing during training, you will have the connection to observe the same things in your daily life.
In particular, when practicing abdominal breathing, emphasize pulling out the middle part when breathing thin, not just strong. “It happens that when you breathe in, your stomach moves forward. It is best to practice it on your back, with your legs bent at the knees. But later, try it by walking, doing exercises … and so everywhere. The back should not be concave, because then the back becomes tense when pulled into the abdomen. By practicing systematically, the slogan “Breathe slim!” It can also become a reality. “Now there are no more exercises an hour three times a week that affect the muscles. Just every waking moment in the day.
Practice conscious breathing!
* To get started, don’t try to change or direct your breathing, just watch closely how your body wants to breathe. Allow your body to breathe effortlessly and naturally while breathing full attention. Make breathing monitoring a daily habit. https://youtu.be/kW-IFfuq-tA
* Sit with your back straight, keep your head up and your shoulders free. Put one hand on your stomach. Take a deep breath so that the abdomen moves with you (when you inhale, the abdomen moves forward, when you exhale, it moves back towards the spine). Make sure that the hand on the abdomen moves with breathing!
Sit with your back straight, keep your head up and your shoulders free. Put one hand on your chest and the other on your lower abdomen. Take a deep breath and watch which hand moves more. When the upper or chest hand moves, breathing is shallow. This way we fill the lungs with only 20%. Breathing is correct when the lower arm on the abdomen moves more.
Small breathing exercises:
When I’m anxious and stressed …
Slow and deep breathing helps to calm the anxious mind. Take a deep breath in and out through your nose. Keep your full breathing! Feel how with each exhalation the body relaxes and becomes heavy. Imagine the anxiety and stress you exhale with your air. It is easier if you give it some color in your imagination, for example, you exhale black anxiety.
If sleep doesn’t come …
Calm and deep breathing helps very well here as well. It is important to be fully attentive when breathing, to feel the movement of air in the nostrils, and to keep the stomach soft and relaxed.
When I’m dizzy and need encouragement.
In the case of drowsiness, it is worth stretching your back and taking a few deep breaths. It also brightens and energizes the breathing through the right nostril.