We already know how to breathe right? We do it every moment even without realizing it.
Since the day we were born, until the day we take our last breath. Breathing plays a very crucial role in our lives. Though we don’t focus on it much but chances are that our breathing techniques are not as healthy as we might think.
BENEFITS OF DEEP BREATHING
Most of us breathe too shallow or too quickly, deep breathing has many beneficial effects on our health and mind.
At some point in our life, we all have heard that “take a deep breath and calm down” because it helps in reducing the stress and anxiety level. Deep breathing can improve our energy level. When we are not able to concentrate on our work deep breathing helps. These days people don’t use their diaphragm to breathe instead they use weaker surrounding muscles which don’t fill the lungs to the full capacity. When we take deep breaths it fills our lungs with more oxygen level which helps in reducing the stress and creates a relaxed state of mind.
Deep breathing slows your heart rate
When we are nervous or scared automatically our heart rate goes up due to lack of oxygen in our cells when we close our eyes and take a deep breath that time our body gets filled with more oxygen and this lowers our heart rate and improves the blood circulation which makes us feel calm and relaxed again. It fills us with energy and lowers our heart rate so that we can calm down.
Deep breathing cleanse our lungs
We all know the condition of today’s air, it is full of pollution and harmful impurities. Our lungs have to go through a lot, the smoking habits and the modern lifestyle has worsened the condition and leads to many lungs problem.
However, deep breathing can help in cleanings out the harmful particles. It forces the oxygen to fill even the deepest part of the lungs and breaks up any particle which is there and this prevents us from getting sick.
Deep breathing reduces anxiety
Many people suffer from anxiety on a daily basis. They worry about a number of things which leads to more stress. When we take short shallow to breathe it sends the signal to our mind that it is in danger. However deep breathing means the body is relaxed and no need to run. This can reduce the anxiety by making them feel calm. Long exhalation that comes while we breathe tells the mind to calm down.
WHAT IS HEAVY BREATHING
In simple words, heavy breathing can be defined as breathing done with difficulty. When we face difficulty in breathing, in the scientific term it can be explained as the elevated rate of respiration when an individual is in a resting state. For example, if an individual is breathing heavily in a resting state without being involved in any sort of physical activity like running, lifting weight or climbing stairs.
Aside from the fact that it can be rather distracting to see someone who is “out of their breath ”for no reason there are some significant causes of heavy breathing which are medically proven. If someone you know is heavy breathing in a rested state should go under medical investigation.
Smoking is one of the leading causes of breathing difficulties in many people. It depends on from how long a person has been smoking, the duration habit and the amount of cigarette which are smoked in a day. Smoking has been considered as the reason of lung and throat cancer worldwide. The heat and chemical conduction of the smoke into the lungs burns off the important hairs called “villi ” due to which the normal function of villi gets disturbed which is to filter the chemicals and debris out of the system, without the villi there is no mechanism to work the debris out of the lungs leading to building of phlegm. This phlegm absorbs the chemicals which form the “tar”which is hazardous for anyone.
During the spring season, we can differentiate people easily who have allergies due to the increased level of pollen grains in the air people who have allergies sneeze a lot. Allergies can take the form of varieties of triggers from green grass to weeds to fresh flowers. Some people are allergic to cats and dogs which lead to irritation in the eyes and heavy breathing. Allergies to food can cause the heavy breathing as the bronchial system reacts by becoming inflamed. Dust becomes one of the most common triggers for heavily breathing as it enters the lungs very easily and can lead to swelling of airways.
It is not surprising to know that overweight individual face heavy breathing, due to their large body mass as they carry their body weight in the mid-drift which applies additional weight on their lungs. Obese individuals tire faster because their body struggles to feed oxygen to all the vital areas. Even a small amount of weight loss can improve their breathing rate. The increased respiration elevates blood pressure which brings along a number of health risks.
SLEEP APNOEA AND SNORING
It is a condition where an individual stops breathing while they are asleep. All individual with sleep apnoea presents with a severe snore while sleeping. While they are awake they face difficulty in breathing along with a wheezing noise.
People suffering from asthma experience heavy and noisy breathing as a result of inflammation in their lungs. Asthma is an inflammatory disorder where the lungs and bronchial passages are extremely sensitive and responsive to airborne stimuli which aggravate the lungs leading to difficulty breathing. Heavy breathing is an indication of asthma.
1) Nasal congestion
2) A runny nose
3) Itchy or watery eyes
4) Heavy breathing
5) Chest congestion
We can prevent the problems related to breathing by avoiding the causes which increase them. 1) Stop smoking- once you are tobacco-free your risk of heart and lung problems eradicate.
2) Avoid exposure to pollutants- by wearing masks when the pollution level increases and when allergens are high.
3) Lose weight- especially those who are obese should focus on losing weight as this can help a lot.
4) Getting medically examined- routine check-ups and proper treatment can prevent many problems.
5) Keep elevation in mind- avoid execration at an elevation at higher than 5000 feet.
EXERCISE AND DIET
Some people with breathing problems avoid physical activity because it makes them feel short of breath. But avoiding physical activity might reduce your lung function even more.
Exercises that can be useful are:
Walking – start with a few minutes each week and build up slowly.
Stretching – keep your muscles supple.
Weight training – use small hand-held dumbbells.
Tai chi – practice breathing techniques and slow graceful movements that might help to relax and rejuvenate the body, boost energy, calm the mind and improve posture and balance. Hydrotherapy – exercise in warm water. Along with exercise, it is important to follow a balanced and nutritious diet. There are many foods which are beneficial for lungs and respiratory health like 1) Apples- individuals who drank apple juice cut their likelihood of developing wheezing problems.2) Olive oil-The mono and polyunsaturated fats found in olive oil, sunflower oil, and canola oil are great for more than just your skin, hair, and heart; they also play a role in lung health. It may help fight the health risks associated with air pollution like increased blood pressure and impaired blood vessels—factors that can reduce your oxygen supply.
3) Coffee- Caffeine may act as a bronchodilator, which opens up those tight airways in asthmatics and reduces respiratory muscle fatigue.
4) Salmon-The omega-3 fatty acids found in fish like salmon are an antioxidant powerhouse that helps reduce inflammation in the lungs and may also fight bacteria.
5) Green Tea-green tea is loaded with antioxidants that calm the body, decrease inflammation, and promote better healing.
6) Orange food and veggies- Orange fruits and vegetables like pumpkins, oranges, and papayas are full of lung-friendly antioxidants, most notably vitamin C.