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#Post#: 100--------------------------------------------------
Are you Breathing Optimally?
By: LightMove Date: January 19, 2022, 4:02 am
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Breathing is essential to life. Despite its importance, we are
rarely aware of the way we breathe. You may be surprised to
learn that there are right and wrong ways to breathe, and you
may also be surprised to learn that if you don't breathe
correctly, it can negatively affect your health in the long run.
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What is optimal breathing?
Stop and take a deep breath. When you breathe in, do your
shoulders stretch your body up? Then, as you exhale, does the
shoulder fall back and contract your chest?
If your answer is yes, you are wrong.
This is called vertical breathing. Although it feels like you're
really opening up those lungs, you're just letting air into the
top of them.
The American Lung Association (ALA) offers the following tips on
how to breathe properly.
With his nose
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Breathing through the nose slows breathing and allows the lungs
to work more efficiently. It also contributes to the uptake of
nitric oxide, which helps transport oxygen around the body.
Breathing through the nose also allows the nostrils to:
Filters toxins and allergens from the air to prevent them from
entering the body
Too cold warm air
Humidify too dry air
However, if a person is exercising or has sinus congestion,
sometimes breathing through the mouth is necessary.
The belly
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The most efficient way to breathe is by blowing air down into
the abdomen. As the diaphragm contracts, the abdomen expands to
fill the lungs with air.
"Abdominal breathing" is effective because it pulls the lungs
down, creating negative pressure inside the chest. This brings
air into the lungs.
Why is optimal breathing important for your health?
It filters particles and microorganisms from the air
Fills the lungs with more volume and increases the exchange of
blood from the lungs
Keep carbon dioxide levels in the right balance
Maintain an ideal pH in the blood
Support to digest
Improves mood, energy and memory
Helps regulate the body
Improve posture
What causes it?
If you now know you're not breathing correctly, you might be
wondering how it happened. After all, breathing is a
subconscious process. It's just something your body does
automatically, so how does it start breathing the wrong way?
Here are a few possibilities:
Stress - Stress can cause short breathing.
Posture problems - That hunched position causes your chest to
collapse slightly, meaning your lungs can't always fill up when
you inhale.
Obesity - When you have more fat, there is more tissue that
pushes your chest and diaphragm. This makes it harder for your
lungs to fill up completely when you breathe, so you breathe for
less time than you need.
Tips for healthy breathing
Maintain a healthy lifestyle
Exercise Regularly: Regular aerobic exercise helps increase lung
capacity, which is the amount of oxygen a person can absorb with
each breath.
Control your weight: Being overweight increases a person's risk
of developing breathing difficulties, such as obstructive sleep
apnea. People can reduce this risk by maintaining a moderate
weight.
Practice good posture. Practicing good posture helps ensure that
your chest and the chest area of your spine are fully expanded.
Breathing exercises
Whatever the cause of your breathing pattern, there are some
simple exercises that can help you get back to proper breathing
exercises.
The ALA recommends two different breathing techniques for people
to try: lip pursed breathing and diaphragm breathing.
Lip pursed breathing:
Sit in a chair and relax your neck and shoulder muscles.
Breathe in slowly through your nose, keeping your mouth closed.
Breathe in for 2 seconds.
Puckered or pursed lips, like whistling or blowing out candles.
Exhale slowly for 4 seconds.
Repeat the above steps
Diaphragmatic breathing:
Sitting or lying down
Place your hands on your stomach and feel the rise and fall of
each breath.
Close your mouth and inhale slowly through your nose while
feeling your belly rise and inflate like a balloon.
Exhale slowly through pursed lips, as if blowing bubbles, each
exhale taking about two to three times longer than each
inhalation.
Repeat these steps for 5-10 minutes. Place your hands on your
abdomen to help increase awareness of proper breathing
techniques.
You can get more breathing exercises to improve your breathing
on OPUMP. It may take a while to train your body to breathe
properly again. Spend some time each day doing one of these
exercises, or just slow down and focus on the way you
breathe.
HTML https://www.theopump.com/
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