The POWER OF
PROPER BREATHING
The average adult takes over 25,000 breaths each day, despite spending nearly all of that time in a tidal breathing phase which activates only 10% of total possible lung capacity. A single human body contains over 1,500 miles of tubes to transport air (such as bronchioles and capillaries), and the heart circulates over 2,000 gallons of oxygenated blood daily. However, most people utilize less than 20% of the contractile range of their diaphragm, the largest ‘breathing muscle’ in the body. This occurs in spite of the fact that a person’s lung capacity is expected to decrease by over 10% on average between the ages of 30-50.
POTENTIAL PROBLEMS
Costal (chest) breathing becomes shallow and frequent, and does not originate from the lower abdomen.
Mouthbreathing (inhaling more exclusively through the mouth) for long periods of time can contribute to sleep apnea, ADHD, and increased blood pressure. It also has a dehydrating effect, and often leads to periodontal disease.
Anemic hypoxia is caused by a reduction in hemoglobin (the protein that binds to oxygen within red blood cells)
A lack of physical activity (sometimes due to sedentary occupations) can contribute to poor posture and underdeveloped core support system in the body, leading to constricted airways and weak respiratory muscles.
– CHRIS BORGARD
“For most people, simple learning to activate and strengthen their respiratory muscles while breathing properly are a most effective means of improving their health”
The human nose contains a network of canals (lined with turbinates and cilia) that work to filter and clean air while also heating and moistening it, helping to create around 15% more efficient oxygen absorption into the bloodstream. Regardless, a clear majority of polled Americans report breathing primarily through their mouth even while at rest – a likely cause for many of the 20 million domestic cases of sleep apnea.
Ancient Chinese and Native American civilizations were aware of the benefit of nasal breathing, and some tried to train their children with these habits from birth. The very first forms of yoga over 5,000 years ago in Central Asia focused solely on enhancing breathing at rest (pranayma).
The diaphragm is responsible for 75% of max air volume moving into the lungs, while intercostal core muscles contribute the remaining 25%. During expiration, several trained muscles must work together to help force the diaphragm up in order to empty the lungs. Indeed, the destructive lung condition known as emphysema is less linked to restricted inhalation than the failure to exhale stale CO2-laden air. For most people, simple learning to activate and strengthen these respiratory muscles while breathing properly are a most effective means of improving their health. Techniques like nadi shodhana (alternate nostril breathing) may hold additional health benefits.
POTENTIAL SOLUTIONS
Nose-breathing (inhaling primarily through one or both nostrils) can help reduce sleep apnea causes like snoring and sinusitis. It boosts nitric oxide levels and bolsters the immune system, while helping to reduce toxins and inflammation in the body.
Diaphramatic (belly) breathing is a great rehab technique that emphasizes slow, measured inhales and long, forced exhales to activate deep respiratory control and postural support muscles.
Include more iron in your diet in order to help boost red blood cell production (foods high in iron include red meats, fish, dark poultry, eggs, beans, dried fruits, whole-grain fortified cereals, dark leafy greens, peas, lentils, most nuts).
Steam inhalation, or boiling natural ingredients like frankincense, peppermint/eucalyptus oils while deeply inhaling for around 10 minutes can help open up respiratory pathways.
Chris’ favorite breathing book: Breath: The New Science of a Lost Art (James Nestor)
Chris’ favorite website for breathing: www.oxygenadvantage.com