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7 Keys to Good Health by Good Breathing
A common saying among those with asthma is “When you can’t breathe, nothing else matters”, referring to the misery of someone who can’t breathe life-giving air. . Is air giving the full story on breathing? This article discusses common breathing techniques and gives reasons for their effectiveness. It goes further and provides essential ingredients in the breathing process for optimal health.
Breathing is perhaps one of the most central autonomic behaviors that reaches well beyond the filling of the lungs. Garcia AJ wrote in 2011:
“Breathing occurs through a complex network of neurons that are distributed throughout the nervous system. The network that generates the respiratory rhythm is made up of micro networks working within larger networks to generate rhythms distinct and characteristic patterns of breathing.”
The productivity of Garcia’s research can be better observed when people are influenced by strong emotions like fear & anger.
The first tip for breathing is to overcome the automatic control and to clean deeply through the nose and exhale through the mouth slowly with clean lips.
Dr Carla Naumburg PhD of ‘Ready, Set, Breathe’ fame suggests breathing exercises bring the mind into everyday life. By remembering to breathe, we create a space to restore calm and reduce blood pressure and stress hormones thus creating a sense of situational control.
Professor Konstantin Buteyko (Russia 1923-2003) is responsible for a process characterized by slow breathing and reduction combined with pauses in life without breathing allowing Carbon Dioxide to build up to the point of bursting.
Breathing is an integral part of the practice of Yoga. Yoga breathing techniques often follow either different postures or some form of meditation. So it is difficult to separate and attribute the result to breathing, postures or meditation.
Pandit JJ, in 2003 tested three breathing techniques for better Oxygen absorption, as follows:
1. Three (3) minutes of liquid breathing
2. Four (4) deep breaths taken within 30 seconds
3. Eight (8) deep breaths taken within 60 seconds
Oxygen Intake is the same for Items 1. & 3 and the effect is higher for Item 2. Your work shows that the breathing process is important.
Enter Nitric Oxide (NO), a colorless gas with a half-life of seconds. Nitric Oxide (NO) was named “molecule of the year” in 1994 by Science magazine.
In 1998 the Karolinska Institute awarded the Nobel Prize to US physicians Robert F. Furchgott, PhD, Ferid Murad, MD, PhD, and Louis J. Ignarro, PhD for their research into the role of Nitric Oxide (NO) as a a signaling molecule. in the cardiovascular system.
NO relaxes the smooth muscle in the arteries providing a larger circulation area for blood, thus lowering blood pressure and bringing more nutrients to where they are needed. The importance of NO in human body functions cannot be overstated. Even though 1000 research papers have been written, global research continues. It is NOT involved in heart health, low blood pressure, better sleep quality and even erectile dysfunction.
NO is produced in the sinuses, the largest of which is the maxillary sinuses on either side of the nose. They are closed chambers except for a small tissue opening called the ossium which opens the olfactory airways.
There is no right or wrong way to breathe – the brain’s autonomic function ensures that you get adequate oxygen into your system. However, there are ways to breathe to get maximum NO into your system. Here are 7 tips to help get this amazing gas into your bloodstream.
1. INTO YOUR NOSE.
Nosebleeds and restricted nasal movement ensure that there is negative pressure in the airways. This partial vacuum causes the sinuses to put a small amount of unladen air into your inhaled air. The harder you breathe in the more NO the sinuses will give.
2. BREAK ONE ONSTIRIL AND PUT IT IN.
Blocking one nostril and opening the other will increase partial vacuum to cause free air to be injected into the inhaled breath.
3. HOLD BOTH HAIR TIPS AND TRY TO BREATHE.
Close both nostrils and try to breathe. This creates a greater amount of vacuum in your respiratory system allowing free air to be inhaled from the sinuses. Of course you can do this for a while before you start breathing normally.
4. PUT IT IN YOUR MOUTH.
It does NOT need time to get into your bloodstream. So it’s good to hold your breath as long as it’s easy. Conversely breathe out slowly to allow the lungs time to absorb NO.
5. HUM OR SING
Lundberg et al showed in 2003 that humming increases NO clearance by 700%. Another researcher found an even greater increase in exhaled NO during humming. The problem is that it is difficult to inhale while humming. So the suggested method is to hum for 3 seconds and then inhale immediately.
6. DONATE THE BIBLE TO ENNINU
To overcome the problem of humming and breathing at the same time, he suggests to pretend to snore, making the sound as if he is snoring. Snoring sound frequencies are in the range of maxillary sinuses natural frequencies up to 110 to 350 Hz. Allowing the maxillary sinuses to invert will draw NO-laden air into the inhaled volume. Because snoring is an inhalation technique NO will reach the lungs in large quantities.
7. VALSALVA MANEUVER
During the descent process in flight headaches are often avoided by using the Valsalva maneuver. This maneuver involves closing both nostrils while trying to exhale until the ear hits ‘pop’. This has the effect of pressurizing the sinuses which on the next inhalation release the pressure and put air that is not heavy into the olfactory airways.
A. NO in the sinuses is a limited resource and can be reduced. How can you refill? Eat foods rich in nitrates eg Beetroot, Fenugreek, etc. and give your body time to convert the nitrates into NO.
B. Why don’t you breathe NO gas like they give to children with pulmonary hypertension? The dosage of NO in the medical setting is carefully controlled. Exposure of animals to NO has caused drowsiness, unconsciousness and death.
C. Why not sit in a high traffic area and breathe in the NO produced by cars? Vehicle exhaust gases will not contain NO. However, greenhouse gases are a toxic cocktail of other gases such as carbon monoxide. The risk of poisoning far outweighs any potential benefits.
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