HEALTH

Exercises for Improving Breathing Efficiency

Breathing is normally an unconscious process. Anyhow, there are some optimal ways to breathe.
Respiration, or breathing – is a very complex process of air exchange that involves those parts of
the body:
-The lungs: The lungs are a pair of spongy organs that sit on the both side of the chest. They
expand when a humans breathes – in and contract when they breathe out. Both lungs are
surrounded by a thin membrane known as the pleura – which serve to protect the lung and allows
it to slide back and forth during breathing.
-The diaphragm: This is a very small muscle that is beneath the lungs and over the abdominal
cavity. Its up-and-down movement, actually, helps the lungs contract and expand.
-The intercostal muscles: These muscles run between the ribs and they assist breathing by
helping the chest cavity expand and contract.
They all work together to allow to the individual to breathe.
When we breathe in – the diaphragm contracts, and after – moves downward. This expand the
space in the chest cavity – allowing the lungs to fill with air.
When we breathe out – the diaphragm relaxes, decreasing the space in the chest cavity. This
make the lungs to deflate, and let out the air.

How to Breathe Correctly
The American Lung Association (ALA) suggest the following advice on how to breathe in
correct way.
Always Use the Nose

When you breathing through the nose, you can slow the breath and make the lungs to work
properly. It also help to make easier the intake of nitric oxide – which helps with oxygen
transportation throughout the body.
Breathing in this way – also allows the nostrils to:
-Filter toxins and allergens which are in the air, thereby stopping them from entering into the
body

  • It also help to warm the air that is too cold

-In the same time help to humidify the air that is too dry
Anyhow – breathing through the mouth is sometimes recommended – if a person is exercising or
has sinus congestion.

Try to Use the Belly
The most effective way to breathe is by putting the air down toward the belly. At the moment
when the diaphragm contracts – your belly expands to fill the lungs with fresh air.
This, so called – Belly breathing – is very effective because it pulls the lungs downward, and in
that way – creating negative pressure inside the chest. This brings new air into your lungs.

Do not overthink it

Of course that it is very useful to know how to breathe correctly. But, keep on mind that it is
important not to overthink breathing.
In some person – this could lead even to anxiety, or even worse, to – shortness of breath.
You should always remember that breathing is a carefully regulated normal process that does not
ask for conscious thought.
Both together – the lungs and kidneys keep the blood’s pH within a normal range to allow the
body to function normally. All the receptors in the body always monitor blood pH and oxygen
levels.
These receptors give signals to the brain, which, in turn, sends nerve impulses that give
information to the body how often to breathe – and how deeply.

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