Breathing And Health

Breathing And Health


The Breathing Technique to Increase Your Focus & Wake you up
My mom introduced me to Yoga 7 years ago while I was going through the stress of high school final exams. I needed to combine exercise with meditation to get my mind off the studies for a bit and at the same time I had to learn how to be present in the moment. This would help me concentrate on my studies when it was time to open the books and to be even more focused on the actual day of the exams. There are so many studies which show the benefits of mindfulness meditation when it comes to increasing focus & attention. And I’d heard from many people of the benefits they’d seen first hand. So I got to practice and learn different breathing techniques based on the practice:

Box Breathing

I use this technique every morning after waking up and before heading to work. It helps me slowly wake up with energy, good humour and immediately focus on my daily tasks. How to do it: Sit comfortably. Seal your lips and take a deep breath in, completely fill your lungs. Exhale, let all the air out. Inhale deeply through your nose for the count of 5. Hold for the count of 5. Exhale for the count of 5. Empty your lungs completely and hold your breath out for the count of 5. Continue for 4 rounds. I would recommend you use this technique when you wake up, but you can also practice just before a stressful event, like for example: an interview, oral presentation, written exam, etc. Basically, anything that requires your focus and presence. (Source)

Simple Breathing Exercise To Give You More Energy

This technique makes you feel more energised, helps you think clearly and focus more on your tasks, without any distractions. How to do it: Sit up straight in a chair. Place your hands on your stomach. Inhale through your nose (which filters the air before entering your lungs) and breathe into your stomach, feeling it extend outward (as opposed to your chest). Exhale through your nose or your mouth by pushing your stomach in and up (never down). (Source) Breathe in a Square Technique This technique helps you wake up and increases your Qi flow — (Qi translates as "air" and figuratively as "material energy", "life force", or "energy flow"). How to do it: Sit down with a good posture, or lie on your back. Breathe normally through your nose for a while, so that you slow down and relax. Now, start a strictly regulated breathing: choose a fixed time for each phase of it. Inhale for five seconds followed by a just as long exhalation. When this works smoothly, you should add the same length of time after the inhalation, where you hold your breath with a feeling of continued inhalation. Do not tighten your body to hold your breath, but sort of continue with the inhalation although you get no more air. After exhaling for the same length of time, add an equal period where you have a feeling of continued exhalation, although no more air leaves you. Now you are breathing in a square: Five seconds of inhaling, five seconds of a continued feeling of inhaling, five seconds of exhaling, and five seconds of a continued feeling of exhaling. Do it over and over. (Source) Try these breathing techniques and see if they help you like they have me.
How Is Blood Flow Related To Lung Function During Exercise? It’s All Here

Most of us are pretty much already aware that exercise is good for the body, but when you understand how exercise changes the body, it makes getting off your bed and into the gym much easier. The body is a complex machine, and a lot of changes typically take place when you start working out.

When you exercise, one tends to breathe faster than usual, and this has prompted so many people to ask the question: How is blood flow related to lung function during exercise? Well, the answer to this question is easy but in requires a better comprehension of the changes that occur in the body when we exercise.

Blood Flow Related To Lung Function During ExerciseHow Is Blood Flow Related To Lung Function During Exercise?Importance of Breathing Properly During ExerciseHelps in Maintaining PostureImproves PerformanceImproves Fat LossNasal Breathing vs. Mouth BreathingNasal Breathing.Mouth Breathing. Conclusion

How Is Blood Flow Related To Lung Function During Exercise?

As mentioned earlier, a lot happens to your body during exercise, and the very first thing you will probably notice is that you are out of breath and your pulse is high. However disconcerting it may feel, it is a normal body response. If that is the case, then how is blood flow related to lung function during exercise?

When you exercise, the blood vessels are dilated so as to increase the volume of oxygen carried in the blood, and as a result, the lungs work harder to satisfy the body’s oxygen demands.

Also, the blood circulation volume increases when you exercise, making your body more efficient; hence the lungs must work just as hard to maintain the body’s efficiency level.

Importance of Breathing Properly During Exercise

It is not a secret that you have to breathe properly when performing aerobic activities, like running or swimming, or other types of exercise such as bodyweight training or strength training. Besides ensuring that your connective tissues and workout muscles get sufficient oxygen, here are other benefits you will accrue from following the right breathing pattern.

Helps in Maintaining Posture

When you inhale during exercise, the chest expands, and as a result, it aids in keeping your back straight. This is crucial when exercising because a majority of the exercises we perform require that our back be in line.

Besides, the right workout posture provides safety and ensures that you work your target muscles properly.

Improves Performance

When you follow the right breathing pattern during exercise, you take in oxygen that’s distributed throughout your body to provide your muscles the power to push on. The more power your muscles have, the more improvements you get in your overall body performance.

Also, breathing properly during exercise means there will be more oxygen for your body to use for other functions.

Improves Fat Loss

The body requires water and oxygen to convert body fat into energy. The more oxygen you take in – through proper breathing, the more your body gets rid of fat, toxins and stored water resulting in weight loss.

Breathing in properly fuels this process and therefore allows you to shed the fats faster and more efficiently.

Poor breathing slows down your metabolism since the body’s trying to cling onto the resources it already has, which in turn produces fat. With improved breathing, however, you can reverse this process.

Nasal Breathing vs. Mouth Breathing

There’s always the tendency for people, whether adults or children, to breathe through the mouth instead of the nose. Whether you’re going about your daily life, sleeping or exercising, it’s preferable to breathe through the nose than through the mouth.

Mouth breathing causes the brain to perceive that carbon dioxide is leaving the body too fast and as a result, it stimulates the production of mucus in an attempt to slow the breathing.

Breathing through the nose is more efficient that mouth breathing with regard to supplying oxygen to the body. When doing cardiovascular exercise, it is advisable to inhale and exhale through the nose to facilitate filtering and warming of the inhaled air.

Nasal Breathing.

Breathing through the nose is way healthier than mouth breathing for some reasons. The lungs take oxygen from the air, and most of the oxygen absorption occurs on exhalation. Exhaling through the nose causes higher air pressure and as a result, a slower exhalation which gives the lungs more time to extract large volumes of oxygen.

Mouth Breathing.

This is common in people whose nasal passages are restricted or blocked. For instance, a small nostril size can cause one to breathe primarily through the mouth. Mouth breathing is greatly discouraged because it is inefficient and can result in hyperventilation, which worsens the symptoms of asthma.

Conclusion

When you exercise, the lungs and blood circulatory system respond differently to satisfy the body’s demands for more energy. The most commonly felt response is a rapid heartbeat and a more powerful lung function to deliver sufficient oxygen to the body muscles.

Besides facilitating optimal oxygen intake, here are some other benefits of breathing properly during exercise:

Improves performanceHelps in maintaining postureImproves the body’s fat burning capabilities

We hope you enjoyed this article and we would love to hear from you. Don’t hesitate to drop us a comment.

You may like these products


Read more: