When you can’t fall asleep…
Pursed lips breathing is recommended.
Breathe in from your nose for 1 to 2 seconds and breathe out from your mouth, pursing up your lips for 4 seconds. Breathing out slowly switches on the parasympathetic nerve which relaxes your body so you can fall asleep more easily.
When you feel like you are catching a cold…
Steamed hot towel breathing is recommended.
Place a steamed hot towel on your face and breathe from your nose for at least 30 seconds. This breathing method moisturizes the mucus membrane of your nose and throat, leading to the improvement of your immune strength. (Fig. 4)
When you are nervous…
One Two Breathing is recommended.
When we are nervous, the amount of breathing in is large and our body tends to become a little hyperventilated. That mean when we are nervous, breathing becomes fast, and inhale and exhale become the same length, so if you consciously breathe in for 1 second and breathe out for 2 seconds, your breathing easily goes back to the normal state and you can be relaxed.
Breathing out slowly helps the secretion of acetylcholine which calms down the pulse and you can be relaxed gradually.
If you breathe from your mouth, your tongue goes down, narrowing your throat. The noise of snoring is caused when the air goes through the narrowed throat, so if you sore very loudly, your throat must be narrowed. If the throat gets narrower, your breathing stops. (Fig. 5)
Fig. 6 shows that after 7 breathing, breathing stops for 1 minutes, breathing starts again because it feels difficult and breathing stops for 1 minutes again.
This condition makes oxygen difficult go to the brain and heart, and when breathing starts again, blood pressure goes up to about 180 (mmHg), so the risk of sudden death, angina, heart attack and stroke becomes about 2 to 4 times. Since oxygen doesn’t go to the brain, it is considered to be related to cognitive impairment (dementia).
Prevention of Sleep Apnea Syndrome
Use a low pillow.
If you use a high pillow, the respiratory tract (airway) is blocked, but if you use a low pillow, you can keep the respiratory tract open and breathe easily. Sleeping on your side is also a good method.