A Story Of How A Nerve Cell Functions Nerves-R-Us 7 Keys to Good Health by Good Breathing

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7 Keys to Good Health by Good Breathing

A very common slogan among asthmatics is “When you can’t breathe, nothing else matters”, referring to the desperation of someone who can’t breathe life-giving air. Is the full story of breathing life-giving air? This article discusses simple breathing techniques and reasons why they work. It goes further and provides essential elements in breathing techniques for better health.

Breathing is perhaps one of the most centrally coordinated autonomic behaviors that reaches beyond a simple filling of the lungs. Garcia AJ wrote in 2011:

“Breathing occurs through complex network interactions involving neurons distributed throughout the nervous system. The network that generates respiratory rhythms is composed of micro networks operating within larger networks that produce the distinct rhythms and patterns characteristic of breathing.”

The results of Garcia’s study are best observed when a person is affected by strong emotions such as fear and anger.

The mainstream advice for breathing is to ignore autonomic control and consciously inhale deeply through the nose and slowly exhale through the mouth through the lips.

Dr. Carla Naumburg, Ph.D., of ‘Ready, Set, Breathe’ fame, suggests that breathing exercises bring mindfulness into everyday life. By remembering to breathe, a space is created for calm restoration and lowering of blood pressure and stress hormones to allow for control of the situation.

Professor Konstantin Buteyko (Russia 1923-2003) is credited with a technique characterized by slow and shallow breathing and not allowing carbon dioxide to build up to the point of explosion by pausing between breaths.

Breathing is a relevant component of yoga practice. Yoga breathing techniques are usually accompanied by various postures or some form of meditation. Thus it is difficult to isolate and attribute the results of breathing, posture or meditation.

Pandit JJ, in 2003 tested 3 breathing techniques for optimal oxygen uptake, as follows:

1. Three (3) minute tidal breaths

2. Take four (4) deep breaths in 30 seconds

3. Take eight (8) deep breaths in 60 seconds

Oxygen uptake was the same for items 1. and 3 and had a higher efficiency than item 2 His work illustrates that breathing technique is important

Enter nitric oxide (NO), a colorless gas with a half-life of only seconds. Nitric oxide (NO) was named “Molecule of the Year” in 1994 by Science magazine.

In 1998 Karolinska Institute American pharmacologist Robert F. Fergott, PhD, Ferid Murad, MD, PhD, and Louis J. Ignarro, Ph.D. was awarded the Nobel Prize for discovering the role of nitric oxide (NO) as a signaling molecule. In the cardiovascular system.

NO relaxes the smooth muscle of the arteries providing a greater flow area for blood, thus lowering blood pressure and bringing more nutrients to where they are needed. The importance of NO in the functioning of the human body cannot be overstated. Although 1000’s of research papers have been written, world research is ongoing. NO has been linked to heart health, lower blood pressure, improved sleep quality and even erectile dysfunction.

NO is produced in the sinuses, the largest of which is the maxillary sinus on either side of the nose. They are closed chambers except for a small soft-tissue opening called the ossium that opens the olfactory trachea.

There is no right or wrong way to breathe – autonomic brain function sees to it that you get enough oxygen into your system. However, there are ways to breathe to get the most NO into your system. Here are 7 pointers to help get this amazing gas into your bloodstream.

1. Breathe in quickly through your nose.

Nasal hairs and a compressed nose ensure that there is negative pressure in the airways. Because of this partial vacuum, the sinuses deliver a small amount of no-load air to the breath you inhale. The harder you breathe, the more NO your sinuses will deliver.

2. Close one nostril and inhale.

Blocking one nostril and creating a partial vacuum in the other can cause no-load air to enter your exhaled breath.

3. Block both nostrils and try to breathe.

Close both nostrils and try to inhale. This creates a maximum amount of vacuum in your respiratory system that allows no-load air to be sucked out of the sinuses. Of course you can do this for a short time before resuming normal breathing.

4. Breathe slowly through your mouth.

It does not need time to be absorbed into your bloodstream. Accordingly it is better to hold your breath as long as it is convenient. Alternatively, exhale slowly to give the lungs time to absorb NO.

5. Hum or sing

Lundberg et al showed in 2003 that hummingbirds decrease exhaled NO by 700%. Other researchers have found an even greater increase in the number of exhalations during humming. The problem is that it becomes difficult to breathe while humming. Thus the recommended sequence is to hum for 3 seconds then immediately inhale.

6. Pretend to snore

To overcome the problem of humming and breathing at the same time, it is recommended to pretend to snore, making the sound as if you are snoring. Frequency of snoring sound The natural frequency of the maxillary sinus ranges from about 110 to 350 Hz. Allowing the maxillary sinuses to resonate will cause no-load air to vibrate to the extent of inhaled breaths. Because snoring is a breathing technique that allows more NO to reach the lungs.

7. Valsalva maneuver

Headaches during a landing procedure in an airplane are often avoided by using the Valsalva maneuver. This technique involves closing both nostrils while trying to exhale until the eardrum ‘pops’. This has the effect of pressurizing the sinuses which release the pressure after the next inhalation and admit NO-laden air into the olfactory airways.

FAQ’s

A. NO is a limited resource in the sinuses and can be depleted. How can it be fulfilled? Eat plenty of nitrate rich foods like beetroot, fenugreek etc and give your body time to convert nitrate to NO.

B. Why not breathe no gas like children with pulmonary hypertension? The dose of NO is carefully controlled in the medical setting. Exposure of animals to NO has caused drowsiness, unconsciousness, and death.

c. Why not sit in a high traffic area and breathe in NO produced by cars? Motor vehicle exhaust gas contains NO. However, exhaust gases are a toxic cocktail of other gases such as carbon monoxide. The risk of toxicity far outweighs any benefit gained.

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