Just like pure water, pure air is necessary for healthy living.
Pure air is commonly considered to be air which is free of dust, aerosols and reactive gaseous contaminants of anthropogenic origin.
Pure or clean air should be full of oxygen and free of dust particles and other pollutants.
One of the factors which is mostly overlooked by people is importance of breathing.
Proper breathing is crucial for maintaining a healthy lifestyle. Proper breathing techniques could and should be trained.
Rapid and shallow chest breathing is inefficient because it transfers less amount of oxygen to the blood and consequently less nutrients are delivered to body cells.
Therefore, you should practice abdominal or diaphragmatic breathing because it provides lot more oxygen to the body.
- Abdominal breathing technique:
Abdominal breathing can be practiced once or twice a day. You can follow the below technique for abdominal breathing.
- Place one hand on your chest and the other on your abdomen. When you take a deep breath in, the hand on the abdomen should rise higher than the one on the chest. This insures that the diaphragm is pulling air into the bases of the lungs.
- After exhaling through the mouth, take a slow deep breath in through your nose imagining that you are sucking in all the air in the room and hold it for a count of 7 (or as long as you are able, not exceeding 7)
- Slowly exhale through your mouth for a count of 8. As all the air is released with relaxation, gently contract your abdominal muscles to completely evacuate the remaining air from the lungs. It is important to remember that we deepen respirations not by inhaling more air but through completely exhaling it.
- Repeat the cycle four more times for a total of 5 deep breaths and try to breathe at a rate of one breath every 10 seconds (or 6 breaths per minute). At this rate our heart rate variability increases which has a positive effect on cardiac health.
In general, exhalation should be twice as long as inhalation.
he use of the hands on the chest and abdomen are only needed to help you train your breathing. Once you feel comfortable with your ability to breathe into the abdomen, they are no longer needed.
Once you properly master abdominal breathing you can do it whole day, even while sleeping.
Abdominal breathing is just one of many breathing exercises. But it is the most important one to learn before exploring other techniques. The more it is practiced, the more natural it will become improving the body’s internal rhythm.
- Benefits of abdominal breathing:
Abdominal breathing is also known as diaphragmatic breathing. The diaphragm is a large muscle located between the chest and the abdomen. When it contracts it is forced downward causing the abdomen to expand. This causes a negative pressure within the chest forcing air into the lungs. The negative pressure also pulls blood into the chest improving the venous return to the heart. This leads to improved stamina in both disease and athletic activity. Like blood, the flow of lymph, which is rich in immune cells, is also improved. By expanding the lung’s air pockets and improving the flow of blood and lymph, abdominal breathing also helps prevent infection of the lung and other tissues. But most of all it is an excellent tool to stimulate the relaxation response that results in less tension and an overall sense of well being.
You may refer to the below video for practicing abdominal breathing.