How important is it to practice breathing practices daily?

Introduction

In this article, I refer to practicing deep breathing. If you are alive, it means you are breathing. Breathing is closely related to every living moment. Why not look at the Why and How of some deep breathing practices and their benefits?

Have you ever thought of writing a letter to your breath? I have written one!

What happens when you breathe deeply?

When you breathe deeply, your lungs expand as oxygen fills them. This oxygen is then transferred to the blood through the lining of the lungs. Hemoglobin present in the blood transports oxygen to the cells. Living Processes that are carried out by cells and tissues require energy. This energy is provided by oxygen. Let us see how.

Tissues in the body are made of cells. Each cell has a mitochondrion which is the natural energy generator. After digestion, mitochondria (with the help of oxygen) convert nutrients into energy. The overall result is an increase in energy level.

As you breathe deeply, your focus shifts from whatever you think to the present moment, which is where you live. This shift acts as a pivot and reduces the continuous flow of thoughts per minute, calming your mind. Calming reduces anxiety and mood swings. Do you need help dealing with stress? Deep breathing is a big step toward reducing depression. Reduced stress levels lead to improvement in digestion as well as a reduction in acidity. We see a decrease in blood pressure in the case of patients (suffering from high blood pressure) practicing deep breathing.

Now that you are calm, you are in control of your surroundings. Your thinking becomes less cloudy (more precise). Clarity is power. Thus, your decision-making capability improves.

According to the Journal of Inflammation, inflammation is considered the cornerstone of pathology since the observed changes indicate injury or disease. It has been observed that deep breathing showed improvements in case of an injury as well as illness. We conclude that there was a reduction in inflammation.

Oxygen keeps the cells in the body functioning well. These are healthy cells. Cells that are deprived of oxygen die or become sick leading to disease. How can we make the oxygenation of cells effective? During normal breathing, we usually exhale most of the oxygen we inhale. It is while deep breathing that the lungs get more oxygen. The blood then circulates this oxygen to the cells.

The Parasympathetic and Sympathetic Nervous Systems are parts of the Autonomic Nervous System. Breathing has a significant impact on the Autonomic Nervous System. The Parasympathetic Nervous System is responsible for feeling relaxed. The Sympathetic Nervous System prepares the systems and organs to get ready for action, which is occasional. Our lungs have neve linings. The nerve linings that are located in the lower lobes are responsible for the feeling of relaxation. Hence deep breathing makes us feel relaxed. These nerves in the lower lobes are connected to the Parasympathetic Nervous System. The left nostril is connected to the Parasympathetic Nervous System.

Statistics:

Let us look at some statistics related to breathing. The average breathing rate is 12–18 breaths per minute. The ideal is 5–6 breaths per minute, where each breath is slow and steady with balanced, equal gusts.

Breathing Techniques:

Pursed lips breathing involves keeping the lips pursed while inhaling through the nose to fill the lungs. Pursed lip breathing allows the lungs to fill with a greater air volume much more quickly. Slow, deep, nasal breathing (with exhalations longer than inhalations) can diffuse stress and induce a feeling of calm.

Some breathing techniques involve touching the tongue to the palate followed by deep, slow breaths in such a way that the average number of breaths per minute is between 5 and 6. Slow and relaxed breaths do wonders for the mind and body. The slow and deep breaths calm the mind. Deep breathing increases the blood flow to the brain and heart — increased blood flow to the brain and heart results in improved circulation and better nervous system coordination. We also see a significant improvement in lung capacity. Is this not amazing? I find this nothing short of a miracle!

Practicing over some time can bring mind, body, and soul together. Slow and deep breathing has the same effect as meditation. Some patients suffering from anxiety and depression find it hard to meditate. They will feel much better if they practice slow, deep breathing for five to ten minutes, three to five times throughout the day. Because this solution does not cost anything or involve medication, this is exemplary. That is the power of breathing

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Thank you for reading this article. I hope you found it informative and valuable. I appreciate you for spending your time reading this article. Here is a gift for you. It is free.

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For a deeper understanding of breathing, consider reading the book by James Nestor @ https://amzn.to/3T1MzB0.

(Disclosure: This is an affiliate link, with means, I earn a small commission, with no additional cost to the purchaser)

Here is a summary of this wonderful book, which inspired me to write this article and include breathing practices in my daily routine.

Breath: The New Science of a Lost Art” by James Nestor is a fascinating exploration of the science and history of breathing. Nestor examines how proper breathing techniques can dramatically improve health and well-being, based on ancient practices and modern research.

Key Themes and Insights:

The Problem with Modern Breathing:

Nestor argues that over time, humans have developed poor breathing habits. Modern lifestyles, diets, and even our facial structures have negatively impacted the way we breathe, leading to various health problems like asthma, anxiety, and sleep apnea.

Nose Breathing vs. Mouth Breathing: The book highlights the importance of nose breathing. Breathing through the nose, as opposed to the mouth, filters air, regulates airflow, and stimulates the production of nitric oxide, which improves oxygen absorption.

The Science of CO2: Nestor emphasizes the critical role of carbon dioxide (CO2) in maintaining proper oxygen levels. Contrary to popular belief, increasing CO2 levels can enhance oxygen delivery to cells, leading to improved endurance and overall health.

Ancient Breathing Techniques: The book revisits ancient breathing practices from yoga, pranayama, and other traditions. Techniques like alternate nostril-breathing and slow, rhythmic breathing have been used for centuries to promote relaxation, focus, and overall health.

Practical Techniques and Experiments: Throughout the book, Nestor provides practical advice on how to improve breathing. He also conducts experiments on himself, testing the effects of different breathing styles, such as extended breath-holds and slow, controlled exhalations.

Conclusion:

Nestor argues that breathing is a crucial yet often overlooked aspect of health. By becoming more mindful of how we breathe and adopting healthier practices, we can unlock significant benefits for our bodies and minds. Nestor’s engaging writing, combined with scientific research and historical insights, makes this book a must-read for those interested in optimizing their well-being through something as simple and essential as breathing.

Thank you.