How does breathing occur?
Before we understand proper breathing technique, it is important to know how your body breathes. When you breathe in, the muscle located in the lower part of your chest, called the diaphragm, contracts and moves downward. This gives the lungs enough room to expand. When the lungs expand, air is drawn in through your nose and mouth and travels through the trachea to the lungs. After passing through the bronchial tubes, the air finally reaches the alveoli where oxygen is released into the bloodstream. At the same time, carbon dioxide moves from the bloodstream into the alveoli and is expelled from the body when you exhale.
What is the wrong way to breathe?
Misaligned breathing means that the diaphragm moves in the opposite direction with each breath. Instead of the diaphragm pulling down and the chest expanding when breathing, the chest contracts and the diaphragm rises. This way of breathing can worsen lung problems and cause a number of symptoms.
What is the correct way to breathe?
Breathing is a natural process, but you may be surprised to learn that there is a right and a wrong way to breathe. The American Lung Association (ALA) offers the following advice on how to breathe properly.
Sit down and take a breath
Sitting upright allows the lungs to expand faster and better with each breath. Similarly, sitting upright allows air to enter the lungs and carbon dioxide to escape without any obstruction. If you are feeling tired or sleepy sitting at your desk, try sitting upright for a while. You will notice how much faster oxygen is reaching your bloodstream and brain.
Try to take a full breath
Many people take half a breath. Most people only exhale about 70 percent of the carbon dioxide in their lungs. Instead, try to exhale all the air from your lungs, almost like you're blowing bubbles. Not only will you get a quick energy boost, but you'll notice how efficiently your lungs are filling up.
Use your nose
Many times people breathe more through their mouth than their nose. Breathing through the nose slows down breathing and makes the lungs work more efficiently. Also, it helps in the absorption of nitric oxide, which plays an important role in delivering oxygen throughout the body.
Use your stomach
The most effective way is to breathe into the stomach. When the diaphragm contracts, the stomach expands and forces air into the lungs. Abdominal breathing is beneficial because it pulls the lungs down, creating negative pressure inside the chest. This pressure draws air into the lungs.
Disclaimer: This article is for general information only. It cannot in any way be a substitute for any medicine or treatment. Always contact your doctor for more information.
