Full breath is full life

Have you ever wondered how you can positively influence the condition of your respiratory system? Especially in the era of the prevailing pandemic, it is worth taking a closer look at the mechanics and possibilities of improving its functioning. How to do it? You will learn by reading the following article.

First, some theory, but then I will go to practice.

Respiratory system and its rudder

Breathing is an activity performed without our consciousness. Rudders are located in the central nervous system (CNS). The centres in the brainstem are responsible for the respiratory rhythm independent of the participation of consciousness, while the cortical centres of the brain are responsible for controlled and consciously regulated breathing.

Mechanics of breathing

Simply put, it is a lung ventilation process. The motor of air movement to the lungs and then out of the lungs is the pressure difference created by the movements of the chest. These movements form respiratory cycles in which the inspiratory and expiratory phases are distinguished.

INHALATION – active phase of breath
There is a contraction in the most important inspiratory generator, i.e. the diaphragm and the auxiliary muscles. Mainly external intercostal muscles.

EXHALATION – passive breathing
The diaphragm relaxes and the work mainly of the internal intercostal muscles.

TO CARE FOR THE EFFICIENCY OF YOUR RESPIRATORY SYSTEM, IT IS WORTH TO FOCUS ON SEVERAL MATTERS.

1. I assume you don’t smoke. However, if it is different, it is the first thing on your list that you must correct.
2. Nowadays, a sedentary lifestyle prevails in most of us. This is associated with weakening of the torso muscles, pressure on the diaphragm and a sloppy shoulder position in protraction. These components affect the inability to fully breathe physiologically.
3. It’s easy to talk, but try to avoid stress for your own good. Stress adversely affects your posture, causing the chest to “close”.

TRY TO CORRECT YOUR POSTURE AND PERFORM A FEW EXAMPLE EXERCISES THAT CAN IMPROVE YOUR BREATHABILITY.

Before performing the exercise, make sure you have the correct posture (especially shoulder position).

Breathing exercises with the diaphragmatic path
Sit in a chair. Place your hands on the lower part of the ribs. Breathe in your hand so that you feel the relaxation of the lower ribs. Take a deep breath with your nose and a long breath.

Chest stretching exercise
Sit in a chair or do standing exercise. Place one hand on your hip with your other hand above your head. Use your raised hand to stretch to the side. (look at the picture on the left).

Chest opening exercise
Stand sideways against the wall. Bend your hand and lay it with the inside surface against the wall. Make sure your hips and torso are perpendicular to the wall (do not turn them towards the wall). (look at the picture on the right)

Hamster
Sit in a chair. Take a deep breath. Fill your cheeks with air. Start breathing out calmly against the resistance of your mouth.

 

 

Breathing exercises should be the basic exercises for each of us.
Thanks to the efficiency of the respiratory system, 
you regulate the work of the whole body.
Take care of the correct body posture and physical activity 
that your body  needs to stay healthy longer.