How to Breathe Properly
It is easy to take breathing for granted. But are you breathing correctly to ensure optimal functioning of your lungs?
In this video, you’ll learn how to breathe properly in daily life and when exercising. As we age, the muscles supporting breathing can weaken so it is important to practice proper breathing techniques regularly.
Improper breathing happens when you use your chest to breathe rather than your diaphragm, resulting in shallow breathing that can cause many health problems including:
Chest pain
Back & neck pain
Headaches
Fatigue
Poor exercise performance
Weakness of the pelvic floor
Weakness of the low back
Improper movement patterns in the shoulders, upper spine, and neck
What happens when we breathe?
The American Lung Association (ALA) recommends two different breathing techniques for people to try: pursed lip breathing and diaphragmatic (belly) breathing.
PURSED LIP BREATHING
Sit down in a chair and relax the neck and shoulder muscles.
Breathe in slowly through the nose while keeping the mouth closed. Inhale for 2 seconds.
Pucker or purse the lips, as if whistling or blowing out a candle. Exhale slowly for 4 seconds.
Repeat the above steps.
DIAPHRAGMATIC OR “BELLY BREATHING”
Practicing diaphragmatic breathing or “belly breathing” activates and strengthens muscles needed for breathing – muscles around your ribs and your diaphragm, a dome-like muscle that separates your lungs from your abdominal cavity and is mainly responsible for breathing.
During diaphragmatic breathing, you consciously use your diaphragm to take deep breaths. When you breathe normally, you don’t use your lungs to their full capacity. Diaphragmatic breathing allows you to use your lungs at 100% capacity to increase lung efficiency.
Diaphragmatic breathing also:
Decreases the work of breathing by slowing your breathing rate.
Decreases oxygen demand.
Uses less effort and energy to breathe.
Practicing diaphragmatic breathing:
Lie on your back on a flat surface or in bed, with your knees bent and your head supported. You can use a pillow under your knees to support your legs. You can also do this exercise seated in a chair.
Place one hand on your chest and the other on your belly.
Inhale through your nose. Your belly should rise as you take in air.
Tighten your stomach muscles, so that your stomach moves in, causing your hand to lower as you exhale through pursed lips.The hand on your upper chest should remain as still as possible.
In this exercise, air is not going to your belly. As you inhale, your diaphragm contracts, creating space in your chest allowing your lungs to fill with air. Your belly rises because it is pushing down your abdominal area, causing it to rise or extend outward.
Practice belly breathing 5-10 minutes, 3 to 4 times a day. In addition to strengthening your breathing muscles, it will help you relax and de-stress.
Initially, you may get tired while doing this exercise. But stay with it – continued practice diaphragmatic breathing will become automatic.
BREATHING IN DAILY LIFE
During the day and night, you should breathe through your nose – inhaling and exhaling. Your nose is made for breathing – it acts as a filter and humidifies air before it gets to your lungs.
BREATHING DURING EXERCISE
The major physiological change during exercise is a spike in carbon dioxide levels and hydrogen ions. The blood becomes acidic, which results in an accelerated breathing rate. This influx of waste products triggers faster breathing during exercise, even more so than the increased demand for oxygen. When you consistently exercise, your respiratory system learns to be more efficient, just as your muscles get stronger the more you use them. Training doesn’t significantly increase your actual lung capacity. As your respiratory system becomes more efficient, your performance increases, and you’re no longer gasping for air on your runs.
Strength Training: Exhale as you exert a muscle; Inhale as you relax. This technique is helpful for powering through the end range of your last few reps. Pull in your core and use your exhale to help you push through to completion.
Cardio: Breathe through your nose; As your heart rate increases, it’s ok to breathe through your mouth.
Cooldown: During cool downs and stretching, use your breath to help you relax, return your heart rate to normal, and get the most out of the stretches. Breathe extra deeply and extra slowly into your belly. Make your exhales a little longer than your inhales. This helps activate your parasympathetic, or “rest and digest” nervous system.
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