Naturally, I haven't thought about breathing either. To tell the truth, I really don't have the awareness and common sense in this field.
Recently, I watched Hyperrespiration, and I have some useful contents to share with you.
Breathing should be a life instinct, but the reality is that 85% people can't breathe at all.
In the long process of evolution, our original diet consisted of 95% alkaline food and 5% acidic food, but now the situation is just the opposite. Acidic substances such as dairy products, meat, bread, sugar, coffee, tea, etc. stimulate breathing, and the natural response to respiratory demand is to open your mouth and inhale more air.
Hyperventilation, the word you should not be too strange.
In 20 19, there was a Korean drama called "Easy Leisure" which was popular in the whole circle of friends, and the heroine suffered from hyperventilation syndrome. Hyperventilation Hyperventilation can actually be a disease. When it comes to this point of view, many people will still be surprised. In fact, hyperventilation is not only a disease, but also causes a series of problems such as anxiety, asthma, fatigue, insomnia, obesity and heart disease.
Patrick mckeown, an Irish respiratory expert, and Constantine, the founder of Buteco respiratory therapy, conducted a systematic study. In Learning to Breathe, Patrick summarized the specific practice and application process of breathing training in the past 20 years.
He also trained in Russia, Australia, the United States and Europe, which brought breathing miracles to thousands of people.
I first heard about Breathing in a book club in Fan Deng. I heard Fan Deng say that he always insisted on abdominal breathing taught by university teachers. On this basis, he can protect his throat scientifically and won't waste his voice in long-term continuous lectures. At that time, I felt that breathing was still very learned. When I finished reading Learn to Breathe, I suddenly realized that abdominal breathing mentioned by Fan Deng is actually the same as insisting on breathing through the nose mentioned by the author of this book.
Play a small interaction first, cover your mouth with your hand, and try to breathe only through your nose, if you feel anything.
A little weird or uncomfortable, you can basically see your unhealthy habit of breathing with your mouth.
As I said before, 85% people can't breathe at all. Pay attention to seven or eight points full every day, eight glasses of water, you have never heard of it, and the breathing volume should be moderate.
Breathe, breathe, it's not that simple. Why is it so complicated? In fact, it is not a complicated problem, but a cause of self-awareness. Most people never care about breathing, a life movement that runs through our every minute.
I want to talk to you about the most common paradox of breathing:
Don't contradict me. I lived for more than 20 years before I realized that there was something wrong with this method. The author mentioned that "this wrong idea is widely circulated in the field of sports and fitness." In fact, even if a large amount of air is inhaled into the lungs at rest, it will not increase the oxygen content in the blood, because the oxygen in the blood is saturated, and the important factor affecting the respiratory efficiency is not oxygen but carbon dioxide. Only when the tolerance to carbon dioxide is improved will the amount of breathing increase. "
Generally speaking, the human body inhales about 4-6L of air every minute, and the oxygen saturation is between 95% and 99%, which can never reach 100%. The function of blood is to transport oxygen, not to preserve it. Deep breathing is as harmful to the body as forcibly filling a person's food. It just gives you the illusion of "comfort".
Under the support of this theory, we can deduce that it is not appropriate to inhale deeply and eat a lot of negative oxygen ions when hiking in the wild valley. In most cases, we just need to close our mouths and breathe gently through our noses.
It is oxygen that sustains the life activities of organisms. We inhale oxygen and expel carbon dioxide, so carbon dioxide is a gas we don't need.
At first glance, this logic seems to be correct. Danish physiologist Bohr said, "The pressure of carbon dioxide in blood is an important factor of respiratory and circulatory metabolism in the body. Appropriate amount of carbon dioxide can make the body use oxygen in blood more effectively." For hemoglobin, a porter who sends oxygen to cells and tissues in the body, oxygen can only be released when there is carbon dioxide in the blood.
Hyperventilation will lead to the reduction of carbon dioxide in lungs, blood, tissues and cells, which will directly lead to hemoglobin not releasing oxygen, reducing the oxygen delivered to organs and tissues, and a vicious circle.
Come back with a piece of music and continue to share those things about breathing.
Just mentioned the word hyperventilation, so how do you judge whether you have hyperventilation? You can test yourself with the following eight items:
1) Do you breathe through your mouth in your daily life?
2) Do you feel dry when you wake up in the morning? If so, then you are breathing through your mouth in deep sleep ~
3) Did you snore or have apnea while sleeping?
4) Can you see your breathing when you are quiet? Observe the ups and downs of your chest and abdomen. The bigger the action, the more you breathe.
5) Observe your breathing. Is the chest movement bigger than the abdomen?
6) Do you often sigh at the end of the day?
7) Can you hear your breathing when you are quiet?
8) Are there any symptoms of nasal congestion (se), airway obstruction, fatigue and dizziness?
If you win any games, you have a tendency to hyperventilate!
Throughout the book, the author has been emphasizing an important point. The mouth is used for eating and the nose is used for breathing.
Scientific research shows that breathing through the nose has five advantages!
1) The resistance of nasal breathing to airflow is 50% higher than that of oral breathing, which will increase the oxygen uptake by 10%-50%.
2) Improve the humidity and temperature of the inhaled air.
3) Kill most bacteria in the air.
4) During physical exercise, the maximum oxygen uptake can be increased.
5) The nose is also a storage room for nitric oxide, which is the basic gas to maintain health.
Having said so many benefits, I also know that mouth breathing is really bad. What should I do?
The most important thing, of course, is to keep the habit of breathing through your nose at all times. At first, you may need to rely on self-control to form habits. After 2 1 day, when the habit becomes natural, nasal breathing is no longer a difficult task that requires great perseverance.
This is still not enough for us to get rid of the bad habit of breathing through our mouths. When we sleep at night, you can't control your breathing behavior with your will at all. At this time, you need external help. Patrick suggests that you seal your mouth with medical tape and stick to it for a period of time. You will find that the quality of sleep has improved, you are no longer tired when you get up early, and your work efficiency and concentration are extremely high!
Besides, avoid sighing and yawning. If you accidentally inhale too much air through your mouth, you can make up for the carbon dioxide content by holding your breath for 5 seconds.
The dots mentioned above are just small habits that need to be adhered to in daily life, and more importantly, they should be practiced deliberately.
Bolt, in Chinese, refers to the test of oxygen level in the body, which is a test method of individual's tolerance to carbon dioxide. In short, it is to measure the one-time breath-holding time that the body can bear.
That is to say, the interval between the first breath desire and the last breath impulse after holding one breath, generally speaking, the bolt value of healthy adults should be about 40 seconds.
In fact, most people's first test bolt value is basically within 20 seconds. Patrick gave the methods to improve the bolt value in different stages, such as 10 second, 10-20 second, 20-30 second and more than 30 second. Through a series of practice and case studies, it is shown that the bolt value can be changed continuously through breathing optimization training.
This training method is simple, practical and easy to operate, from basic breathing optimization training, light breathing to correct breathing, and then to breathing training for slimming people. It can effectively help people improve their attention, avoid dieting and losing weight, stay away from injuries and fatigue, strengthen their hearts, improve rhinitis symptoms, reduce exercise-induced asthma, and even help professional athletes improve their competitive skills!
The specific practical part contains detailed graphic explanations, and the audio can't present the effect well. I have put it on the official account of WeChat, and friends in need can reply to "Breathing Training" in the background of "A Sheep Jiang Mumu Duck" to get complete information.
As far as the effect of theory and practice is concerned, I have always believed in the importance of action and implementation. The same thing, people with good execution can achieve better results. I want to work with you, let's stick to it and regain the instinct to breathe!
On the eighth day of nasal breathing, to be honest, I really obviously felt that I was no longer so easily tired.
I'm Lian, the world, and I just want to know you. See you next time ~