A common slogan for asthmatics is "When you can not breathe, nothing else matters", alluding to the despair of someone who can not breathe the air that gives life. Is the air that gives life the complete history of breathing? This article takes the advice of common breathing and gives reasons for its effectiveness. It goes further and provides the essential elements of the breathing technique for better health.
Breathing is perhaps one of the most integrated autonomous behaviors in the center that goes beyond simply filling the lungs. García AJ writes in 2011:
"The breath arises through complex network interactions involving neurons distributed throughout the nervous system.The network generating respiratory rhythm is composed of micro-networks that operate within larger networks to generate different rhythms and patterns that are characterized by breathing "
The results of Garcia's study can be better observed when a person is affected by strong emotions such as fear and anger.
The main advice to breathe is to neutralize the autonomous control, consciously inhale deeply through the nose and exhale slowly through the mouth, with pursed lips.
Dr. Carla Naumburg, MD, says that breathing exercises help to become aware of everyday life. By remembering to breathe, a space is created to restore calm and reduce blood pressure and stress hormones, creating an opportunity to control the situation.
Professor Konstantin Buteyko (Russia 1923-2003) is credited with a technique characterized by slow and reduced breathing, associated with breathless and breathless pauses that allow carbon dioxide to accumulate to the point of rupture.
Breathing is an important part of yoga practice. Yoga techniques for breathing usually accompany different postures or a form of meditation. Therefore, it is difficult to separate and attribute the result to breathing, postures or meditation.
In 2003, Pandit JJ tested 3 breathing techniques for optimal oxygen absorption, namely:
1. Three (3) minutes of tidal breathing.
2. Four (4) deep breaths taken in 30 seconds
3. Eight (8) deep breaths in 60 seconds
The absorption of oxygen was the same for elements 1 and 3 and greater efficiency than for element 2. His work shows that the breathing technique is important.
Enter nitric oxide (NO), a colorless gas with a half-life of only a few seconds. Nitric oxide (NO) was named "Molecule of the year" in 1994 by the journal Science.
In 1998, the Karolinska Institute awarded the Nobel Prize to American pharmacologists Robert F. Furchgott, PhD, Ferid Murad, MD, PhD and Louis J. Ignarro, PhD for their discoveries about the role of nitric oxide (NO) in as a molecule Signaling. In the cardiovascular system.
It does NOT relax the smooth muscles of the arteries, providing greater circulation area, reducing blood pressure and providing more nutrients where needed. The importance of NO in human bodily functions can not be exaggerated. Although thousands of research papers have been written, research around the world continues. It is NOT involved in heart health, low blood pressure, better quality of sleep and even erectile dysfunction.
NO occurs in the sinuses, the largest being the maxillary sinuses on both sides of the nose. These are closed chambers, with the exception of a small opening for soft tissues called osio, which opens the olfactory airways.
There is no good or bad way to breathe: autonomous brain function ensures that your system has sufficient oxygenation. However, there are ways to breathe to get the most NO in your system. Here are 7 tips to help you introduce this incredible gas into your bloodstream.
1. Breathe quickly through the nose.
Nose, hair and narrowed nasal passages provide depression in the airways. This partial vacuum causes the breasts to release a small amount of NO charged air into their inspired breath. The more you breathe with strength, the more sinus will not be released.
2. BLOCK A NOSTRIL AND BREATHE.
If you block one nostril and the other in turn, this will increase the partial vacuum and cause an injection of NO charged air into your inspired breath.
3. BLOCK THE TWO NOSTRILS AND TRY TO BREATHE.
Close both nostrils and try to inhale. This creates the greatest amount of vacuum in your respiratory system, allowing the sinuses to absorb the NO charged air. Of course, you can only do this for a short time before resuming normal breathing.
4. BREATHE SLOWLY WITH YOUR MOUTH.
It does not need time to be absorbed into the bloodstream. As a result, it is good to hold your breath for as long as it suits you best. You can also exhale slowly to allow the lungs to absorb NO.
5. HUM OR SONG
Lundberg et al showed in 2003 that the increase in friction increased the NO expired by 700%. Another researcher found an even greater increase in NO that expired during the buzz. The problem is that it is difficult to inhale while humming. Therefore, the suggested sequence is to buzz for 3 seconds, then inhale immediately.
6. PRETEND A SNORE
To overcome the problem of simultaneous snoring and inhalation, it is suggested to simulate that you snore, making the sound as if you were snoring. The sound frequencies of snoring are in the range of natural frequencies of the maxillary sinus, between 110 and 350 Hz. By letting the maxillary sinuses resonate, the volume of inhaled air will be blown with NO charged air. As snoring is an inspiratory maneuver, the NO will reach the lungs with a larger volume.
7. MANUFACTURER OF VALSALVA.
When flying down, headaches are often avoided thanks to the Valsalva maneuver. This maneuver consists of closing both nostrils while trying to exhale until the eardrums thunder. This has the effect of pressurizing the sinuses that, after inhalation, release pressure and inject NO-laden air into the olfactory airways.
Frequent questions
A. NO in the sinuses is a finite resource and can be exhausted. How can it be restored? Eat many foods rich in nitrates, such as beets, fenugreek, etc. and give your body time to convert nitrates to NO.
B. Why not breathe NO gas as they do for babies with pulmonary arterial hypertension? The dosage of NO in a medical context is carefully controlled. Exposure of the animals to NO caused drowsiness, loss of consciousness and death.
C. Why not sit in a high traffic area and breathe the NO produced by cars? The exhaust gases of motor vehicles contain NO. However, the exhaust gases are a toxic cocktail of other gases such as carbon monoxide. The risk of poisoning far outweighs the potential benefits.
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