Correct breathing: A simple way to extend life - Добавки (БАДы) для здоровья и долголетия

Correct breathing: A simple way to extend life

I. The fundamental principles of breathing:

Breath is a vital process:

Breathing, or ventilation of the lungs, is a process of gas metabolism between the body and the environment. It provides the flow of oxygen (O2), necessary for cellular metabolism and maintaining life, and the removal of carbon dioxide (CO2), which is the waste of this metabolism. At the cellular level, oxygen is used in the process of cellular respiration, which occurs in mitochondria and is a source of energy for all vital functions. The lack of oxygen (hypoxia) can lead to serious disorders in the work of organs and systems, up to death.

Breath is carried out by the respiratory system, including the nose, nasopharynx, larynx, trachea, bronchi and lungs. Light, in turn, consist of millions of alveoli – tiny bags braided capillaries, where gas exchange occurs. Blood flowing through the capillaries of the alveoli gives carbon dioxide and is saturated with oxygen. This process is a continuous and automatic, adjustable respiratory center located in the brain.

The effectiveness of breathing depends on several factors, including the frequency and depth of breathing, the volume of the lungs, the condition of the respiratory tract and the ability of the alveoli to gas exchange. Violations in any of these factors can lead to various respiratory disorders.
Anatomy of the respiratory system:

The human respiratory system is a complex and interconnected network of organs that ensure the intake of oxygen into the body and the elimination of carbon dioxide. Understanding the anatomy of the respiratory system is the key to understanding the principles of proper breathing and its effect on health.
- Nose and nasal cavity: Primary input for air to the respiratory system. The nose filters, warms and moisturizes the inhaled air, protecting the lungs from stimuli and infections. The hairs and mucus in the nasal cavity are delayed by large particles of dust and microorganisms.
- Nasopharynx: The transition between the nasal cavity and the sip.
- Pharynx: The general path for air and food.
- Larynx: Contains vocal cords involved in the formation of sound.
- Trachea: A tube connecting the larynx with the bronchi. The walls of the trachea are strengthened by cartilaginous rings that prevent its decrease.
- Bronchi: The trachea is divided into two main bronchi, which are included in the right and left lung, respectively. Inside the lungs, the bronchi are branched into smaller bronchioles.
- Lungs: The main respiratory organ. The lungs consist of millions of alveoli surrounded by a network of capillaries, where gas exchange occurs. The right lung consists of three shares, the left – of two.
- Diaphragm: The main respiratory muscle. The diaphragm is a dome -shaped muscle located under the lungs. When the diaphragm is reduced, it lowers, increasing the volume of the chest and allowing the lungs to expand and fill with air.
- Intercostal muscles: The muscles located between the ribs involved in the rise and lower the ribs during breathing.
Breathing mechanism:

The respiratory mechanism is a complex process that includes the coordination of the respiratory muscles, a change in the volume of the chest and the creation of a pressure gradient between the lungs and the environment. Breathing consists of two phases: inhale and exhale.
- Inhalation (inspiration): Inhale is an active process that requires the contraction of the respiratory muscles.
  - Diaphragm: It is reduced and dropped, increasing the vertical size of the chest.
  - Intercostal muscles: They contract and raise the ribs, increasing the anteroposterior and lateral chest size.
  - An increase in the volume of the chest leads to a decrease in pressure in the lungs relative to atmospheric pressure.
  - The air rushes into the lungs through the respiratory tract until the pressure in the lungs is equal to atmospheric pressure.
- Exhale (expiration): Exhale is usually a passive process that does not require contraction of the respiratory muscles.
  - Diaphragm and intercostal muscles: Relax.
  - The chest returns to its original position, reducing volume.
  - The pressure in the lungs increases relatively atmospheric pressure.
  - The air comes out of the lungs through the respiratory tract until the pressure in the lungs is equal to atmospheric pressure.
In some situations, such as physical activity or forced exhalation, additional respiratory muscles, such as the muscles of the abdomen and the neck muscles, can be used.
Types of breathing:

There are several types of breathing, which differ in the degree of participation of various respiratory muscles and the volume of air entering the lungs. The main types of breathing:
- Diaphragmatic (abdominal) breathing: The main type of breathing in which the main work is performed by the diaphragm. When inhalation, the stomach protrudes, and when exhausted, it is drawn. Diaphragmatic breathing is the most effective breathing method that provides the maximum volume of lung ventilation and the minimum voltage of the respiratory muscles.
- Breast (rib) breathing: In this type of breathing, the main work is performed by intercostal muscles. When inhalation, the ribs rise, and when exhausted, they are lowered. Breast breathing is less effective than diaphragmatic, as it provides a smaller volume of lung ventilation and requires greater respiratory muscle tension.
- Klyuchny (upper) breathing: In this type of breathing, the muscles of the neck and shoulders are used. When inhalation, the shoulders rise, and when exhausted, they drop. Klyuchny breathing is the least effective way of breathing, as it provides a minimum volume of lung ventilation and requires the highest respiratory muscle tension. Often observed with stress, anxiety or diseases of the respiratory system.
Respiratory regulation:

Breathing is regulated by a complex system that includes nervous and chemical mechanisms. The respiratory center, located in the oblong brain and bridge, is the main regulator of breathing. It receives information from various receptors in the body and regulates the frequency and depth of breathing in accordance with the needs of the body.
- Nervous regulation: The respiratory center receives information from chemoreceptors located in the vessels and brain, which respond to changes in oxygen, carbon dioxide and pH of blood. He also receives information from mechanoreceptors in the lungs that respond to lung stretching.
- Chemical Regulation: The main factor affecting breathing is the concentration of carbon dioxide in the blood. An increase in the concentration of carbon dioxide stimulates the respiratory center, increasing the frequency and depth of breathing. A decrease in oxygen concentration also stimulates the respiratory center, but to a lesser extent.
Breathing can also be regulated consciously, for example, during conversation, singing or holding breathing.

II. Proper breathing techniques:

Diaphragmatic breathing (abdominal):

A diaphragmatic breathing is the most effective and natural breathing method, which allows you to maximize the volume of the lungs and reduce the load on other respiratory muscles.
- Technique:
  - Lie on your back, bend your knees and put your feet on the floor.
  - Put one hand on the chest, and the other on the stomach.
  - Make a slow and deep breath through the nose, feeling how the stomach rises, and the chest remains almost motionless.
  - Slowly exhale through the mouth, feeling the stomach falls.
  - Repeat the exercise for 5-10 minutes.
- Advantages:
  - Improves lung ventilation.
  - Reduces heart rate and blood pressure.
  - Reduces stress and anxiety.
  - Improves digestion.
  - Strengthens the diaphragm.
- Recommendations:
  - Perform the exercise regularly, at least 2-3 times a day.
  - Focus on your breath and try to relax.
  - If you feel dizziness, stop the exercise and rest.
  - Gradually increase the duration of the exercise.
Complete yogi breath:

Complete yoga breathing is a technique that combines all three types of breathing: diaphragmatic, chest and clavicle. It allows you to maximize the volume of the lungs and provides complete saturation of the body with oxygen.
- Technique:
  - Sit in a comfortable pose with a straight back.
  - Put your hands on your knees.
  - Make a slow and deep breath, starting with diaphragmatic breathing (stomach rises).
  - Continue inhale by filling the chest (ribs rise).
  - Complete the breath with keying breath (the shoulders rise slightly).
  - Slowly exhale in the reverse order: first keying breathing (shoulders drop), then breast (ribs drop) and, finally, diaphragmatic (the stomach is drawn).
  - Repeat the exercise for 5-10 minutes.
- Advantages:
  - Improves lung ventilation.
  - Increases the life capacity of the lungs.
  - Improves blood circulation.
  - Reduces stress and anxiety.
  - Improves concentration.
- Recommendations:
  - Perform the exercise regularly, at least 2-3 times a day.
  - Focus on your breath and try to relax.
  - If you feel dizziness, stop the exercise and rest.
  - Gradually increase the duration of the exercise.
Breatho by Butyko:

The Butyko method is breathing gymnastics developed by the Soviet scientist Konstantin Butyko. It is aimed at normalizing breathing by reducing the depth and respiratory rate. The main idea of the method is that hyperventilation (excessive breathing) leads to a decrease in the level of carbon dioxide in the blood, which, in turn, causes spasm of blood vessels and bronchi and leads to various diseases such as asthma, allergies, hypertension and others.
- Technique:
  - Sit in a comfortable pose with a straight back.
  - Relax.
  - Make an ordinary breath and exhale.
  - Then gradually reduce the depth and frequency of breathing, trying to breathe superficially and slowly.
  - Strive for a feeling of easy lack of air.
  - Hold this condition for 1-2 minutes.
  - Then take a few ordinary breaths and exhalations and repeat the exercise.
- Advantages:
  - Reduces the frequency and depth of breathing.
  - Increases the level of carbon dioxide in the blood.
  - Expanding blood vessels and bronchi.
  - Improves blood circulation and oxygen supply of organs and tissues.
  - Reduces the symptoms of asthma, allergies and other diseases.
- Recommendations:
  - Before starting classes, you need to consult a doctor.
  - Start classes under the guidance of an experienced instructor.
  - Perform exercises regularly, at least 2-3 times a day.
  - Do not overdo it and do not bring yourself to a strong lack of air.
  - Gradually increase the duration of the exercise.
Breathing “4-7-8”:

Breathing “4-7-8” is a simple and effective relaxation technique that helps to quickly relieve stress and anxiety. It is based on breathing control and allows you to calm the nervous system.
- Technique:
  - Sit in a comfortable pose with a straight back.
  - Exhale completely through your mouth, making a whistling sound.
  - Close your mouth and take a slow breath through your nose, counting up to 4.
  - Hold your breath, counting up to 7.
  - Slowly exhale through your mouth, counting up to 8, making a whistling sound.
  - Repeat the cycle 4 times.
- Advantages:
  - Reduces heart rate and blood pressure.
  - Reduces stress and anxiety.
  - Improves sleep.
  - Helps relax.
- Recommendations:
  - Perform the exercise 1-2 times a day.
  - Focus on your breath and try to relax.
  - Gradually increase the number of repetitions.
Alternating breathing with nostrils (Nadi Shodhan Pranayama):

Nadi Shodhan Pranayama is a technique of yogic breathing, which helps to balance the energy channels (nadi) in the body and calm the mind.
- Technique:
  - Sit in a comfortable pose with a straight back.
  - Bend the index and middle fingers of the right hand to the palm of your hand.
  - Close the right nostril with the thumb of the right hand.
  - Make a slow and deep breath through the left nostril.
  - Close the left nostril with the ring finger of the right hand and release the right nostril.
  - Exhale slowly through the right nostril.
  - Make a slow and deep breath through the right nostril.
  - Close the right nostril with the thumb of the right hand and release the left nostril.
  - Slowly exhale through the left nostril.
  - Repeat the cycle 5-10 times.
- Advantages:
  - Balances energy channels in the body.
  - Calms the mind.
  - Improves concentration.
  - Reduces stress and anxiety.
  - Improves sleep.
- Recommendations:
  - Perform the exercise in the morning or in the evening.
  - Focus on your breath and try to relax.
  - Breathe slowly and deep.
  - Do not overdo it.

III. The influence of proper breathing on health and longevity:

Improving the work of the cardiovascular system:

Proper breathing has a positive effect on the work of the cardiovascular system. The diaphragmatic breathing, for example, helps to improve blood circulation, since the diaphragm massages the abdominal organs and stimulates the outflow of blood from the lower extremities. In addition, proper breathing helps to reduce heart rate and blood pressure, which reduces the load on the heart.

Deep and slow breathing also helps to increase the variability of the heart rhythm (VCR), which is an indicator of the adaptability of the cardiovascular system and its ability to respond to various stress factors. High all-asment is associated with improving the general state of health and a decrease in the risk of developing cardiovascular diseases.
Strengthening the immune system:

Proper breathing can strengthen the immune system. Deep breathing helps to improve lymph flow, which helps to remove toxins and waste from the body. In addition, proper breathing can reduce stress, which, as you know, weakens the immune system.

Studies show that meditative practices, including respiratory control, can increase the activity of immune cells, such as NK cells (natural killers), which play an important role in the fight against infections and cancer cells.
Reducing the level of stress and anxiety:

Proper breathing is a powerful tool for reducing stress and anxiety. Deep and slow breathing activates the parasympathetic nervous system, which is responsible for the relaxation and restoration of the body. This leads to a decrease in heart rate, blood pressure and stress hormones, such as cortisol.

Respiratory techniques, such as breathing “4-7-8” and alternating breathing with nostrils, help to calm the mind, improve the mood and reduce the feeling of anxiety.
Improvement:

Proper breathing can improve sleep quality. Relaxation techniques based on breathing control help to calm the nervous system and prepare the body for sleep. Breathing “4-7-8”, for example, can help quickly fall asleep and improve the depth of sleep.

Regular practice of breathing exercises can also reduce the symptoms of insomnia and other sleep disorders.
Improving the level of energy and vitality:

Proper breathing provides sufficient saturation of the body with oxygen, which is necessary for the normal functioning of all organs and systems. Improving the ventilation of lungs and blood circulation helps to increase the level of energy and vitality.

Deep breathing also helps to free oneself from negative emotions and thoughts, which helps to improve the general condition and increase motivation.
Life extension:

The influence of proper breathing on the general state of health and longevity is associated with its positive effect on the cardiovascular, immune and nervous systems. Reducing stress levels, improving sleep, increasing energy and strengthening immunity contribute to improving the quality of life and increasing its duration.

Studies show that people who practice meditation and yoga, which include breathing control, have a lower risk of developing chronic diseases and live longer.

IV. Common errors in breathing and their consequences:

Superficial breathing:

Surface breathing is a type of breathing in which only the upper part of the lungs is used. This leads to insufficient saturation of the body with oxygen and can cause symptoms such as fatigue, headaches, dizziness and anxiety.

Surface breathing is often the result of stress, anxiety or improper posture.
Excessive breathing (hyperventilation):

Hyperventilation is a type of breathing in which a person breathes too often or too deep. This leads to a decrease in the level of carbon dioxide in the blood, which can cause symptoms such as dizziness, numbness, tingling, muscle spasms and anxiety.

Hyperventilation is often the result of panic, anxiety or some medical conditions.
Breath through the mouth:

Breathing through the mouth can lead to dry mouth, inflammation of the gums and an increase in the risk of developing infections of the upper respiratory tract. The nose filters, warms and moisturizes the air before it enters the lungs, which does not occur when breathing through the mouth.

Breathing through the mouth can be caused by nasal congestion, allergies or habit.
Breath hold:

Breathing can lead to a decrease in the level of oxygen in the blood and increase the level of carbon dioxide. This can cause symptoms such as headaches, dizziness and loss of consciousness.

Breathing can occur during swimming, diving or some sports.
Incorrect posture:

Incorrect posture can limit the movement of the diaphragm and ribs, which complicates breathing. Stoop, for example, can squeeze the lungs and lead to superficial breathing.

V. Practical tips and recommendations:

Conscious breathing:

Pay attention to your breathing during the day. Ask yourself the question: “How am I breathing now?” And try to breathe slowly and deeply.
Creating a favorable breathing environment:

Provide good ventilation in the room where you are. Avoid smoking and contaminated air.
Regular exercises for the respiratory muscles:

Turn on breathing exercises in your daily life. Perform diaphragmatic breathing, complete yoga breathing or other techniques that you like.
Correct posture:

Follow your posture. Keep your back straight, your shoulders are straightened and head straight.
Sports and physical activity:

Regular sports and physical activity strengthen the respiratory muscles and improve the ventilation of the lungs.
Meditation and yoga:

Practice meditation and yoga, which include breathing control and contribute to relaxation.
Consultation with a specialist:

If you have any breathing problems, consult a doctor or a respiratory therapist.

VI. Breath and special states:

Breathing during pregnancy:

During pregnancy, the volume of the lungs increases, and breathing becomes deeper. Diaphragmatic breathing is especially useful for pregnant women, as it helps to improve blood circulation and reduce the load on the heart.
Astma breathing:

For people with asthma, it is important to master the techniques of proper breathing, which help to control attacks and improve the function of the lungs. Breath of a proprietary and diaphragmatic breathing can be especially useful.
Breathing with anxious disorders:

Respiratory techniques, such as breathing “4-7-8” and alternating breathing with nostrils, can help reduce anxiety and reassure the nervous system.
Breathing with physical exertion:

During physical activity, it is important to breathe correctly in order to ensure enough oxygen in the muscles. Try to breathe deeply and rhythmically using diaphragmatic breathing.
Breathing during sleep:

If you experience sleep problems, try using breathing techniques to relax and prepare for bed. Avoid breathing through your mouth and follow your posture during sleep.

VII. The latest breathing studies:

Modern studies continue to expand our understanding of the influence of proper breathing on health and longevity. New technologies and methods allow us to study the mechanisms in more detail by which breathing affects various organs and systems.

The effect of breathing on the brain: Studies show that certain breathing techniques can change the brain activity and improve cognitive functions, such as attention, memory and training.
Breath and microbiam: New studies study the relationship between the breath and the composition of the intestinal microbioma. It is assumed that proper breathing can affect the microbia and improve the overall state of health.
Breath and epigenetics: Some studies show that breathing practices can influence epigenetic changes that regulate genes and affect the risk of various diseases.
Breath and telemedicine: The development of telemedicine allows you to develop new respiratory rehabilitation programs and offer personalized breathing training online.

Proper breathing is a simple and affordable way to improve your health and prolong life. Having mastered the main techniques and including them in your daily life, you can feel positive changes in your physical and emotional state.

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