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Every day breathing: what is the right way?

Updated: Nov 21, 2023

Optimizing Functional Breathing for Everyday Well-Being: A Comprehensive Guide" The significance of functional breathing in our day-to-day lives cannot be overstated. How we breathe during moments of rest profoundly influences our overall well-being. This comprehensive guide delves into the intricacies of functional breathing, exploring key aspects to enhance your breathing patterns during your rest state and sleep. Four Essential Aspects of Functional Breathing for Rest State and Sleep:

1. Breathing Route: Nose vs. Mouth

  • Optimal everyday breathing involves using the nose, a specialized organ designed for breathing. Nose breathing filters the air and releases nitric oxide, a vasodilator that promotes efficient blood flow through the veins, ensuring an effective airflow.

2. Breathing Depth: Low vs. High

  • Focusing on breathing lower in the abdomen creates space for the lungs to expand. The diaphragm, a substantial breathing muscle, moves organs downward when breathing deeply in the belly, providing ample room for lung expansion. This contrasts with high chest breathing, which limits the space for oxygen intake, leading to a more stressed state.

3. Exhalation Emphasis

  • Prioritizing a prolonged exhale aids in the release of carbon dioxide, promoting a relaxed state. Extended exhales, often manifested as deep sighs, activate the vagus nerve, directly influencing the parasympathetic (relaxed) state.

4. Breathing Pace: Slow vs. Fast

  • Slow breathing serves as both an indicator and inducer of a relaxed state, ensuring a fuller and deeper breath. The deliberate pace encourages a more profound relaxation, contributing to overall well-being.

Understanding the Role of the Diaphragm: The diaphragm, a critical breathing muscle, plays a multifaceted role beyond respiration. It not only facilitates optimal breathing but also contributes to spine stabilization, supporting the body. Engaging in chest breathing tends to underactivate the diaphragm. Training this muscle by focusing on lower chest breathing can yield numerous benefits.

The Complexity of Lung Function: Delving into the intricacies of lung function reveals a network of air sacs (alveoli) and tiny blood vessels (capillaries) that facilitate the exchange of oxygen and carbon dioxide. With approximately 300 million alveoli, the lungs, when fully expanded, cover an area comparable to a tennis court. Breathing low in the chest allows for downward expansion, optimizing oxygen intake and promoting a state of relaxation. Incorporating these four fundamental aspects of functional breathing into your daily routine holds the key to fostering overall well-being. By embracing optimal breathing patterns—nose breathing, low breaths, extended exhales, and a deliberate pace—you can harness the power of your diaphragm and unlock the potential for a more relaxed and healthful existence. As you embark on this journey towards mindful breathing, remember that each breath carries the promise of enhanced vitality and tranquility in your everyday life.

low in the belly


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