The benefits of adopting slow breathing in your daily life

It is a physiological fact that many of us do without realizing it. There is nothing more natural than breathing, since it is the essential condition for our bodies to keep constantly functioning and the blood to transport oxygen to the organs. The action of filling the lungs with air occurs for the first time within 10 seconds of being born and, since then, has been with us until we die.

This involuntary nervous movement that all bodies carry out yields significant data: on average, an adult exercises 16 breaths per minute, or what is the same, 23,000 a day. So much so that by the time you are 30 years old, you will have filled your lungs about 250 million times, according to a 'BBC' article. What do you think? Many or few? Enough or could you really have given less?

We are animals of habit, so it shouldn't cost us as much to breathe slower and deeper until we do it involuntarily

To tell the truth, they are excessive. There is increasing scientific unanimity that rapid, unconscious inhalations and breaths of air contribute to a host of health problems, such as anxiety, depression, or high blood pressure. It is evident that when you have any of the symptoms of these pathologies your breathing accelerates, the most notorious sign that the best thing to do is calm down and take a deep breath. Doctors have found, therefore, that if you only do six per minute, you will notice that your body and mind acquire a state of rest that will very positively affect your health.

Surely at this point in the text You are thinking that this is another one of those articles that collect the benefits of practices such as yoga or 'mindfulness'. But nothing is further from reality, that although these types of exercises are highly recommended if you suffer from stress or anxiety, the important thing is incorporate this series of slow breaths into our daily life and our way of being, that is, to exist.

Since the human being is an animal of habit, having the ability to achieve slower and deeper breathing and being able to dock it throughout the tasks we perform on a daily basis should not be so complicated. Right now, as you read this article, just start to breathe more deeply and slowly. As you do it, avoid not thinking about it, as if it were part of the normality of your body. Just try to incorporate this modality of nourishing yourself with oxygen a couple of times a day until you get used to it: surely the moment it becomes a habit, you will suffer fewer pathologies related to stress and anxiety.

As the British media collects, there is a wide range of studies that demonstrate the effectiveness of breathing exercises to combat diseases such as hypertension, as well as the aforementioned mental disorders. There are also some that relate them as therapy against insomnia, so common in this time so fraught with concerns about the coronavirus pandemic and quarantine. There are even some ‘papers’ such as one made by King’s College London that ensure that deep breathing is able to alleviate the sensation of physical pain in people, as well as can help arthritis patients, a disease in which this perception of discomfort or pain is easily chronicled.

Better heart health

How can something as natural as bringing air to the lungs in a deep and restful way implant improvements in the body? Donald Noble, Professor of Medicine at Emory University, believes that it should to the effect of the nerves that we have in the chest, which you can notice "if you just take a really deep breath." This feeling of pressure that we notice in the chest comes from nerve sensors that allow the lungs to open and expand.

When we take deep breaths, activity in other regions of the body is synchronized with that series of deep repetitions

"The movement produced by the relaxation of the diaphragm when we exhale also conducts that pressure to the blood vessels leading to the heart, activating other types of nerve sensors located in our arteries called baroreceptors, "he explains. Therefore, here may be the explanation of why it improves our cardiovascular health.

Noble argues that when we take deep breaths, activity in other regions of the body is synchronized with that series of deep repetitions, creating an organic balance. "If you breathe too fast, you can't stimulate those nerves that they send nervous stimuli to the brain, so the body will remain in imbalance, "he says.

Perhaps this could also be the explanation of why smokers enjoy their cigarettes so much even though they do not produce a really noticeable effect: swallowing the smoke the exhalation time slows down, which generates a false sense of relaxation produced by the toxic agents of tobacco, but also by the fact of breathing more calmly. For all this, as we said, you do not have to force yourself to do yoga or 'mindfulness' exercises to improve your physical and mental health. That would also be highly recommended, but what is truly useful for your body and, in general, for your life, is being able to get used to reducing the rate of your breathing to the point that it becomes a habit.

The hardest part of this task is not remembering to breathe slower every day, but install it in your daily and social life, that is always frantic and demands delivery times or repetitive routines in which the phrase of "I have no time". But taking advantage of the fact that the activity is stopped right now and there are a few weeks ahead to return to normality, it would be great if you could develop and couple this series of recommendations aimed at improving your health.

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