Instructions for breathing properly

Richie Bostock, a breathing expert in London (UK), said many people do not breathe properly. He estimated that 90-95% of people breathe in a way that is not optimal and that does not make the body healthiest and bring the most joy, he said.

The most common error is breathing that uses only the upper part, about 1/3 of the lung . The breath comes from the chest, with a high, shallow breath, the shoulders move up and the upper chest moves out a bit, but there is very little movement in the abdomen and middle part of the body.

The correct way to breathe is to breathe in from the end of the lungs and the exhalation time is longer than the inhalation time. The belly and chest expand, so expand the chest when you inhale and relax.

Breathing classes often focus on the breath of meditation, helping to keep calm and renew energy.

Heart rate synchronized with breathing.

When breathing, the lungs put oxygen into the blood and emit CO ₂ . The brain monitors the levels of these two gases at all times, adjusting as needed.

Heart rate synchronized with breathing. If you breathe slowly, or even just breathe rhythmically, your heart will slow down to match it.

When you exhale, you stimulate a nerve that slows your heart rate - the vagus nerve. When you breathe in, you stimulate the sympathetic nerve, and this causes the heart to accelerate again, according to Mail Online.

When breathing normally, the inhalation phase is quite long and then exhale relatively quickly. In contrast, by breathing more rhythmically, you will exhale longer and breathe in a little faster, slowing down the overall heart rate

Studies have shown the optimal breathing rate for this calming effect is about 6 breaths per minute , Dr. Sandercock said. (Normal breathing works at about 12 breaths per minute.)

There is some evidence that breathing at this rate is beneficial for health.

A small 2015 study published in the American Journal of Psychophysiology found that it can help people who have insomnia easier to sleep and wake up less at night, if practiced for 20 minutes before sleep, according to Mail Online.

Meanwhile, an Australian review in 2017 concluded that practicing slow breathing can optimize physical markers related to health and longevity, for example it can lower blood pressure.

Last year, researchers at Trinity College Dublin (Ireland) were able to explain why yoga's breath - slow, rhythmic breathing during yoga - helps improve concentration.

The researchers found that activity in a small area of ​​the brain produces noradrenaline , which is released when excited or focused - increases on inhalation and decreases on exhalation, according to Mail Online.

By focusing and regulating your breathing, you can optimize your concentration.
The ineffective breathing pattern of most of us daily results in low levels of choking in the body, because there is not enough oxygen to reach the cells.

If you want to relax, just count to 5 and exhale to 5.

However, excessive breathing is also not good for health. If breathing is faster or deeper than usual or both, the body will exhale too much CO ₂ , but not receive more oxygen because it is saturated, and this causes dizziness, or illness, and even lice may lose consciousness, he said.

And 30 minutes of a breathing class will probably reduce stress hormones like cortisol and noradrenaline.

If you want to relax, simply count to 5 and exhale to 5 - this means you can breathe at an optimal rate of six breaths per minute.

How much air is inhaled each day?

According to statistics, when the body is in a state of static will breathe 16 times per minute, each breath about 500 ml. Accordingly, each day a person needs 10,000 liters of air to meet the body's breathing needs.

You might think that everyone knows how to breathe but "breathing" here is to reduce stress levels, improve concentration and sleep better, according to Mail Online.