6 Answers

  1. Just do not think about the process of breathing, the body itself breathes as it should. Especially in a calm state. Problems start when you focus on physiological processes, such as eating, palpitations, and going to the toilet. Breathing in the same direction.

  2. Take a careful approach to mastering the three-stage full breath – it is recommended for all patients experiencing stress disorders.

    Controlled inhalation as part of a full breath is useful for people with weak lungs and heart disease. This phase of breathing opens all the lung cells (alveoli), stimulates the activity of the lungs, and increases the respiratory volume of the lungs.

    Exhalation promotes complete cleansing of the lungs.

    Holding the breath on the exhalation is extremely effective in diseases of the stomach, sluggish rectum, has a beneficial effect on the heart, helps reduce heart rate, normalizes blood pressure, increases the content of carbon dioxide in the blood and cells of tissues and organs.

    When mastering the psychotechnics of breathing, be aware of the possible consequences of excessive diligence and improper exercise.

    Overtraining, a violation of the physiology of breathing, is indicated by the following symptoms.

    patients who have had covid-19 should be especially careful.

    * increased muscle pain,

    * the appearance of rapid heartbeat,

    * irritability,

    * obsessive thoughts,

    * insomnia,

    * headaches,

    * fatigue,

    * lack of energy,

    * loss of interest in classes.

    If such symptoms appear, you need to make adjustments to the classes.

    https://www.lechim-stress.ru/blog/pro_dykhanie/2019-05-23-9#dicha12

  3. I have the same problem. Very often I hold my breath without realizing it. Especially when I'm reading. I don't know how to deal with this, unfortunately. Basically, I don't care. But the idea that I might hold my breath in a dream and not be able to control it in time is a little scary.)

  4. You need to go on a trip to the pole: there is more oxygen than nitrogen, and suddenly you find yourself thinking: I haven't breathed in a long time… In general, maybe you subconsciously do not like any smell that you sniffed over time and do not feel…

  5. The first thing to start with when teaching various breathing techniques is to learn how to breathe through your nose.

    How to do it? The first step is to become aware of how you breathe when you're not sleeping. By practicing nasal breathing while you are awake, you also provide nasal breathing during sleep.

    Clinical studies show that breathing through the mouth during sleep leads to snoring and nighttime sleep apnea. To form the habit of breathing through the nose at night, you can use special devices, such as stickers on the wings of the nose, nasal dilator tubes, bandages on the lower jaw, mouthguards.

    In fact, if you breathe through your mouth during your waking hours, you can be 100% sure that you are also breathing during sleep.

    You should also evaluate your tolerance to carbon dioxide.

    A simple method for self-assessment of carbon dioxide tolerance was proposed by the Soviet scientist K. P. Buteyko. Konstantin Pavlovich found that the level of carbon dioxide in the lungs directly correlates with the ability of a person to hold their breath after a normal exhalation.

    How is this test performed correctly? Sit up straight, without crossing your legs, and breathe calmly and evenly. Take a small, quiet breath in and out through your nose. After exhaling, hold your nose to prevent air from entering.

    Start the stopwatch and hold your breath until you feel the first definite urge to breathe. When you feel the first urge to inhale, resume breathing and mark the time. In this case, the first breath should be calm and controlled through the nose. If you have a feeling that you need to take a big breath, then holding your breath was too long for you. The resulting time is called the “control pause” and reflects your body's sensitivity to carbon dioxide. Simultaneously with the control pause, the pulse is measured.

    The evaluation criteria are as follows:

    • a control pause of 40 to 60 seconds and a pulse rate of less than 70 beats per minute indicate normal, healthy breathing and excellent physical endurance.;

    • a control pause of 20 to 40 seconds and a pulse rate of 80 beats per minute indicate mild respiratory distress, moderate exercise tolerance, and the possibility of future health problems (most people fall into this category). In this case, physical exercises are necessary to increase the control pause. You can start by simply walking with your nostrils closed. As your control break time increases, you can start increasing your workload – jogging, cycling, swimming, weightlifting, or something else.;

    • a control pause of 10 to 20 seconds and a pulse rate of 90 beats per minute indicate significant respiratory distress and poor exercise tolerance. With such indicators, nasal breathing training and lifestyle changes are recommended. If the control pause is less than 20 seconds, never open your mouth during exercise, as your breathing is too unstable. This is especially important if you have asthma;

    • a control pause of less than 10 seconds is a serious respiratory disorder, very poor exercise tolerance, and chronic health problems. Such indicators correlate with low tolerance to carbon dioxide. The shorter the control pause, the easier it will be for you to choke. The good news is that you will feel better and increase your stamina with each five-second increase in the control pause.

    The Buteyko method is a method of volitional elimination of deep breathing, VLDD is a method of breathing exercises that correct breathing, in the direction of its reduction, due to muscle relaxation. Your breathing should be smooth and slow, without taking deep or frequent breaths. Sit on a chair and relax completely, raise the mute's gaze above the eye line; relax the diaphragm and breathe shallowly until there is a feeling of insufficient air in the chest; continue breathing at this pace and do not increase it for 10-14 minutes; if there is a desire to inhale deeper, then you can only slightly increase the depth of breathing, but in no case with the whole chest; with proper training, you will feel warmth all over your body at the beginning, then there will be a feeling of heat and an irresistible desire to inhale deeper, you need to fight this only by relaxing the diaphragm; you need to leave the workout gradually, increasing the depth of breathing. Exercise in this way for at least 3 hours a day, first at rest, then in motion. As a result of training, the depth of inspiration decreases by willpower, and breathing becomes shallow.

    The advice to “breathe less frequently and shallowly” sounds like a terrible recommendation. However, it should be borne in mind that most people chronically overload their respiratory system, breathe more often and deeply than necessary, which leads to depletion of carbon dioxide reserves and chronic hypoxia.

    Typical characteristics of excessive breathing include mouth breathing, upper chest breathing (with shoulders raised), periodic sighs, noticeable breathing during rest, and large breaths before speaking.

    Clinical trials with people suffering from bronchial asthma show that the volume of air they exhale is from 10 to 15 l / min, in people with chronic heart disease, this volume is from 15 to 18 l / min, while the norm for a healthy person is 4-7 l / min (that is, 12-14 respiratory movements per minute).

    This suggests that less frequent breathing can be considered as a sign of better health. Conversely, the more often you breathe, the more likely you are to have serious health problems.

    Moreover, if you breathe through your mouth during the day, then the probability that you do it at night is extremely high. Breathing through your mouth during sleep can lead to dehydration, snoring, and nighttime sleep apnea.

    Mouth breathing is also associated with a number of other health problems, such as bronchial asthma and physical exertion asthma; abnormal facial development (children who breathe through the mouth tend to develop longer faces with altered jaw structures, that is, the bite is also disturbed); changes in the oral cavity due to drying out and lack of saliva (this leads to an increase in the number of pathogenic bacteria in the oral cavity and a decrease in protective function); dehydration (as a result, the airway narrows and nasal breathing becomes difficult, creating a vicious circle).

    To minimize these and other possible breathing problems, you should try to breathe more shallowly, and this happens automatically when you switch from breathing through your mouth to through your nose.

    Remember that the deeper and faster you breathe, the more your blood vessels will constrict and the less oxygen will flow to your organs and tissues.

    Breathing through the nose slows down and normalizes the number of respiratory movements, thereby improving oxygen saturation. Nasal breathing also has a calming effect, as it activates the parasympathetic nervous system.

  6. In fact, the less often you inhale/exhale, the healthier the body and psyche : -)))))

    For example, 1 deep breath/exhalation per minute is close to ideal :-))))

    Rather, you should worry about frequent breathing.

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