Simple Stretching to make your breathing better
Strengthening the muscles around lungs helps deep breathing. The muscles related to breathing is thin and usually not used so they are strengthened effectively by simple stretches.
(1) Breathe in from your nose for 3 seconds, holding your hands behind your head. (Fig. 2)
(2) Stretch your hands above your head, breathing out from your mouth in 6 seconds. (Fig. 3)
It is recommended to do this stretching 10 times in 2 sets every day. At the earliest, the effect appears in a week.
A 50 years old male tried this stretching for 2 weeks. The age of his lung function was 57 years old before starting this stretching and 2 weeks later it became 45 years old.
The function of lungs is peak at the age of 20 and gradually decreases. That means the amount of oxygen taken in decreases.
Two types of bad breathing we tend to do
1. Mouth breathing
Why is mouth breathing not good?
Because immune strength lowers.
Mouth breathing lowers the function of two filters which protect our body. What are the two filters?
(1) Nose hair blocks the foreign substance in the air and viruses. If you breathe from your mouth, the function of nose hair as a filter doesn’t work so viruses such as a cold and flu invade our body more easily.
(2) Cilia which are microscopic, hair-like structure located in the throat or trachea. Cilia block bacteria or viruses. But mouth breathing decreases the function of cilia because mouth breathing dries cilia. At the time of nose breathing, inside of nose is wet with secretion such as nose mucus so the air is moisturized. On the other hand, mouth breathing dries cilia and cilia can’t block viruses, becoming susceptible to infections such as a cold or flu.
There is an easy technique to make nose breathing a habit.
That is humming doing something.
If you hum doing something, your breathing becomes nose breathing naturally.
2. Shallow breathing
Fig. 1 shows the X-ray of a person whose breathing is good and a person whose breathing is shallow. The location of the diaphragm of the shallow breathing person is higher than the good breathing person’s. This small difference makes a big difference of the function of lungs. The lung capacity of the person with correct breathing is 4500 cc and the lung capacity of the person with shallow breathing is 3500 cc. How they always breathe makes 1000 cc difference.
If you feel like getting easily tired, having neck and shoulder tighter or being difficult to lose weight, there is a possibility that these symptoms are caused by lack of oxygen due to shallow breathing.
If there is not enough oxygen, our body can’t break down nutrition to produce energy. That is like driving a car with the gas tank almost empty so you can’t move your body like you think, you easily feel tired, blood circulation becomes bad and neck and shoulder tightness gets worse.
To break down fat, a kind of enzyme, lipase is necessary. Lipase can burn fat with the help of oxygen. So if the amount of oxygen taken in is not enough, lipase doesn’t work well, making the body difficult to lose weight.
There are good breathing and bad breathing. The amount of oxygen breathed in is different by 20 to 30 %. If the amount of oxygen breathed in is small, there is a possibility that you will have various physical disorders such as you are easily infected with a cold or flu, it is hard to recover from fatigue, neck and shoulders easily get very tight or it is hard to lose weight.
Q1. How many times a day do we breathe?
A1. About 20 thousand times.
We breathe 15 to 18 times a minutes so we breathe about 20 thousand times a day. The amount of taking oxygen is different by 20 to 30% between a person with good breathing and a person with bad breathing. So there will be a big difference of physical condition by the difference of each breathing.
Q2. In winter, our breathing becomes shallow and the amount of oxygen taken into our body becomes insufficient. Why?
A2. We tend to be round-shouldered.
In the cold season, we tend to be round-shouldered so our lungs are oppressed, causing shallow breathing. There are other three kinds of situations that make you round-shouldered that are when you wash dishes or do other housework, when you work at the desk and when you watch a smart phone.
Q3. You can strengthen your lungs. (A) Yes (B) No
A3. (B) No
Q4. Which is more important to do good breathing?
(A) Abdominal muscle (B) Diaphragm
A4. (B) Diaphragm
The movement of muscles around lungs such as diaphragm enlarges the range of motion of lungs, leading to taking more oxygen. So muscles around lungs are important to breathe.
Q10. Ginger is famous for the effect to warm the body. How do you eat ginger to warm your body more effectively?
A10. Heating up ginger.
When you eat raw ginger, the effect to sterilize and strengthen immune is expected. When ginger is heated up, the substance changes to shogaol which makes blood circulation better.
Honey ginger with boiled water warms your body:
(1) Soaking sliced ginger in honey for a week.
(2) Putting two table spoons of honey with a sliced ginger in a cup.
(3) Pouring boiled water and mixing it.
Oligosaccharide in honey and shogaol in ginger are expected to have the effect to make blood circulation better. Honey activates intestinal bacteria.
Q11. Our body temperature is the lowest in the morning. What is effective to warm up your body when you eat for breakfast?
(A) Boiled eggs (B) Coffee (C) Salad
A11. (A) Boiled eggs.
Coffee and salad cool the body. When protein contained in a boiled egg is digested, stomach moves intensely producing heat, leading to the rise of the body temperature. It takes time to digest protein so it produces more heat.
Q12. Which is effective exercise to warm your body?
(A) Rubbing your back (B) Rubbing your thighs
A12. (A) Rubbing your back.
Body warming exercise
(1) Prepare a towel.
(2) Fold the towel in four.
(3) Put the towel around your back and holding it in your arm pit.
(4) Moving toward the right and left pulling the towel a little strongly.
There are many brown adipose cells producing heat in the back, the neck and the arm pit. This exercise is good for raising the body temperature and losing weight because it produces heat, raising basal metabolism.
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