Why you should learn to breath…
Have you ever asked yourself why we breathe? We breathe in and out all day without even thinking about it.
Our breath is regulated by our autonomous nervous system, is a completely unconscious process.
The oxygen that we inhale through our breath influences the amount of energy that is released into our cells. We use the oxygen we inhale to make cellular energy (ATP). In fact, the way we breathe strongly affects the chemical and physiological activities in our body.
How do we breathe?
During a relaxed breathing we do not have to think. During inhalation our diaphragm contracts and moves downwards, and the chest cavity expands with the help of the muscles between the ribs. During exhalation the diaphragm relaxes and the air is gently pushed out.
When we breathe forcefully, during exercise, running, or singing then our body needs more oxygen so we breathe deeply. During this type of breathing the respiratory muscles work harder. The process is the same but the muscles work harder to expand more the chest while inhaling and pushing the air out with force while exhaling.
Have you ever heard about diaphragmatic breathing?
Diaphragmatic breathing sometimes is called “abdominal breathing” or “belly breathing”. This means that while we inhale we use the diaphragm in the proper way by contracting it to its maximum.
This way of breathing is considered one of the most effective ways to breathe, because it is a deep breathing technique.
It helps us strengthen our diaphragm, decreases the work of other muscles by slowing the breathing rate and decreases oxygen demand.
Health Benefits of deep breathing.
One of the most beneficial breathing techniques is considered the deep breathing technique. During deeply breathing we inhale more oxygen into our lungs while using our maximum vital capacity.
These are some benefits of deep breathing:
Decrease of stress. When we breathe deeply our breathing rate slows down and more oxygen enters our blood stream. In this way our body enhances the release of the hormone endorphin, “feel good” hormone and decreases cortisol the “stress hormone”.
Improve of the cardiovascular system. Diaphragmatic breathing can help lower our heart rate and also lower the blood pressure.
Increase of energy. As mentioned above by breathing deeply we slow our rate of breathing and in this way we use less energy. Oxygen flows better in our blood so it gives more energy to our muscles.
Improve of posture, by improving the core muscle stability.
Improve of digestion. While breathing the blood flow becomes healthier so this promotes our organs to function more effectively, including our intestines. Actually, breathing is in charge of 70% of cleansing the body of toxins and the other 30% is through bladder and bowels.
Steps to learn diaphragmatic breathing.
Start by focusing on the inhale and exhale and notice the rise of the inhale and the fall of the exhale
- Lie on your back on a flat surface or in bed, with your knees bent and your head supported.
- Place one hand on your upper chest and the other on your belly, just below your rib cage.
- Breathe in slowly through your nose so that the belly moves out against your hand. The hand on your chest should remain still.
- When you breathe out tighten your abdominal muscles and let them fall inwards. The hand on your belly should move down to its original position.
- Repeat this 20-30 times (take pauses in the beginning).
Conclusion
Deep breathing has so many health benefits. It helps us feel better, feel more confident, improves our immunity and also there is a spiritual effect to it.
There are a lot of different breathing exercises out there, but they may not all be the right choice for you.
Consult with a physical therapist if you are not sure how to practice deep breathing techniques.