improper breathing is bad for health as healthy breathing patterns help the body maintain a high rate of metabolism and oxygen supply to vital tissues.
Rapid breathing and not breathing in enough depth can increase the pH of the blood, which can lead to reducing the amount of blood that reaches the brain and muscles. This also means that this blood releases less oxygen.
Breathing also indicates the quality of the function of the core muscles. Breathing deeply or too quickly, the diaphragm muscles are not active and not to stabilize the trunk. This contributes to poor posture, impaired physical or sporting coordination and makes your lower back unstable. All these irregularities increase the risk of injury and reduce yield potential.
Do you breathe well?
Common symptoms of dysfunctional breathing patterns:
- If inhaled with his chest, you are not breathing properly. If the chest moves when you inhale up or slightly forward, it means that you are involved in the shallow chest breathing or higher.
- An indication of the shallow breathing is the fact that the rib cage does not expand to one side when inhaled.
- If you breathe through your mouth, do not breathe properly. Your mouth should be closed and you should breathe deeply into your nasal cavity.
- may determine that your breathing is shallow and stressed if your upper neck, shoulder muscles and chest are tight.
- If you yawn or sigh too often and if you often need to take a deep breath, your body probably does not have enough oxygen.
- If your breathing rate at rest is more than 12 breaths per minute, it means you breathe quickly and superficially.
- poor diaphragmatic control can result in short and tight muscles, such as those in the chest and the front of the shoulders. If you often keep their heads or shoulders forward, it may indicate that the diaphragm is not activated when you breathe.
6 ways to breathe properly
- inflate balloons
This is considered to be an exercise because it makes the diaphragm and the muscles contract plants. It would be even better if you do blow balloons in a crisis, or in a position to sit on your back, with your knees bent and feet flat on the floor. Inhale through your nose and exhale through the mouth and it will pop the balloons.
- tighten his lips
The use of the mouth, make a hole in the center of it, but make sure it is as small as possible, and breathe through it. This will prevent rapid breathing. Try to breathe through the nose for 2-3 seconds and slowly exhale through pursed mouth for children 4 seconds. Practice this exercise once or twice a day for about 3-5 minutes.
- exercises PLANKING
Perform front and side table and you learn to breathe in the right way. Of course, you should inhale through the nose and exhale through the mouth.
- Tighten your abdomen breathing
Start by wrapping his hands around her waist and then push a little away and out as you exhale. This simple activity will help you learn how to use your abdominal muscles in order to improve your breathing. Your hands should be moving under the influence of the core muscles.
- upper chest RESISTANCE
Lying on your back, put a hand on his upper chest. Press the hard bone in the middle of your chest and make sure they keep up the pressure while inhaling and exhaling. This method will help you breathe deeply into your stomach.
- LOWER SHOULDER MOVEMENT
Sitting in a chair, support your arms and elbows using the chair arms. Breathe through your nose and push down on the chair arms. Pouts and exhales through them, releasing pressure on the arms of the chair. This exercise will help you stop raising your shoulders breathing, which is good because it can contribute to upper chest breathing.
what not to do when breathing?
Stress and spend too much time sitting with their compressed stomach does breathe through your chest, causing the slowdown of the nervous system, brain fog, and anxiety. The result of these conditions is chronic fatigue, insomnia, and even cancer.
What to do when breathing?
While breathing, make sure the diaphragm descends and intercostals are committed. This increases the supply of oxygen to cells and release of carbon dioxide from them. If you breathe properly, your heart rate will be constant and rising too fast in an overwhelming situation will be avoided.