What are the common triggers of hyperventilation. How does hyperventilation affect the body. What are effective techniques to manage hyperventilation episodes. When should someone seek medical help for hyperventilation.

The Physiology of Hyperventilation: What Happens in Your Body?

Hyperventilation is a condition characterized by abnormally rapid and deep breathing. During a hyperventilation episode, an individual breathes faster or deeper than necessary, leading to an excessive loss of carbon dioxide from the blood. This process disrupts the delicate balance of gases in the body, particularly the ratio of oxygen to carbon dioxide.

The human respiratory system is designed to maintain a precise balance between oxygen intake and carbon dioxide expulsion. When this balance is disturbed through hyperventilation, it can trigger a cascade of physiological responses:

• Decrease in blood carbon dioxide levels
• Increase in blood pH (becoming more alkaline)
• Constriction of blood vessels
• Reduced blood flow to the brain
• Lightheadedness and dizziness
• Numbness or tingling in extremities
• Muscle tension and spasms

Can hyperventilation cause long-term health effects? While occasional episodes of hyperventilation are generally not harmful, frequent or prolonged periods of hyperventilation can lead to chronic health issues. These may include increased anxiety, disrupted sleep patterns, and a higher susceptibility to future panic attacks.

Common Triggers and Risk Factors for Hyperventilation

Hyperventilation episodes can be triggered by various factors, both psychological and physiological. Understanding these triggers is crucial for managing and preventing future occurrences. Some common triggers include:

1. Anxiety and panic disorders
2. Stressful situations or environments
3. Physical exertion or exercise
4. Chronic pain
5. Asthma or other respiratory conditions
6. Certain medications
7. High altitudes

Are certain individuals more prone to hyperventilation? Research suggests that some people may be more susceptible to hyperventilation due to factors such as:

• A history of anxiety or panic disorders
• Genetic predisposition to stress sensitivity
• Previous traumatic experiences
• Chronic health conditions affecting the respiratory system

Recognizing the Symptoms: Early Warning Signs of Hyperventilation

Identifying the early signs of hyperventilation is crucial for prompt intervention and management. Common symptoms include:

• Rapid, shallow breathing
• Feeling of breathlessness or air hunger
• Chest tightness or pain
• Rapid heartbeat or palpitations
• Lightheadedness or dizziness
• Tingling or numbness in hands, feet, or around the mouth
• Muscle tension, especially in the neck and shoulders
• Feeling of unreality or detachment

How quickly do hyperventilation symptoms typically onset? The onset of symptoms can vary from person to person and depend on the trigger. In some cases, symptoms may develop rapidly within seconds or minutes, while in others, they may build up gradually over a longer period.

Differentiating Hyperventilation from Other Medical Conditions

It’s important to note that some symptoms of hyperventilation can mimic those of other serious medical conditions, such as heart attacks or pulmonary embolisms. If there’s any doubt about the cause of symptoms, especially in individuals with pre-existing health conditions or those experiencing symptoms for the first time, it’s crucial to seek immediate medical attention.

Effective Techniques for Managing Hyperventilation Episodes

When experiencing a hyperventilation episode, several techniques can help restore normal breathing patterns and alleviate symptoms:

1. Controlled breathing exercises
2. Diaphragmatic breathing
3. Paper bag rebreathing technique (under proper guidance)
4. Progressive muscle relaxation
5. Mindfulness and meditation
6. Grounding techniques

Is the paper bag technique always recommended for managing hyperventilation? While the paper bag technique can be effective in some cases, it’s not universally recommended due to potential risks, especially if the underlying cause of symptoms is not clearly identified. It’s essential to learn proper techniques from a healthcare professional before attempting this method.

The Role of Cognitive Behavioral Therapy in Managing Hyperventilation

Cognitive Behavioral Therapy (CBT) has shown significant efficacy in managing hyperventilation, especially when it’s associated with anxiety or panic disorders. CBT can help individuals:

• Identify and challenge negative thought patterns
• Develop coping strategies for stressful situations
• Learn relaxation techniques
• Gradually expose themselves to feared situations in a controlled manner

How long does it typically take to see results from CBT for hyperventilation? The duration of CBT treatment can vary, but many individuals start noticing improvements in their ability to manage hyperventilation within 8-12 weeks of consistent therapy sessions.

The Impact of Lifestyle Factors on Hyperventilation Risk

Certain lifestyle factors can influence an individual’s susceptibility to hyperventilation episodes. Addressing these factors can play a crucial role in long-term management and prevention:

• Regular exercise and physical activity
• Adequate sleep and rest
• Balanced nutrition
• Stress management techniques
• Limiting caffeine and alcohol consumption
• Avoiding smoking and recreational drugs

Can dietary changes help reduce the frequency of hyperventilation episodes? While there’s no specific diet proven to prevent hyperventilation, maintaining a balanced diet rich in nutrients can support overall health and potentially reduce stress levels. Some individuals find that avoiding trigger foods, such as those high in caffeine or sugar, can help manage symptoms.

The Role of Regular Exercise in Managing Hyperventilation

Regular physical activity can have numerous benefits for individuals prone to hyperventilation:

• Improved cardiovascular health
• Enhanced lung capacity and breathing efficiency
• Reduced stress and anxiety levels
• Better sleep quality
• Increased production of mood-regulating neurotransmitters

What types of exercises are most beneficial for individuals prone to hyperventilation? Low-impact aerobic exercises like walking, swimming, or cycling can be particularly beneficial. These activities promote controlled breathing and can help individuals become more aware of their breath patterns.

Medication Options for Managing Chronic Hyperventilation

In some cases, especially when hyperventilation is associated with underlying anxiety or panic disorders, medication may be prescribed as part of a comprehensive treatment plan. Common medication options include:

• Selective Serotonin Reuptake Inhibitors (SSRIs)
• Benzodiazepines (for short-term use)
• Beta-blockers
• Tricyclic antidepressants

How do medications help in managing hyperventilation? Medications can work in various ways to help manage hyperventilation. Some aim to reduce overall anxiety levels, while others may help control specific symptoms like rapid heartbeat. It’s important to note that medication should always be prescribed and monitored by a healthcare professional.

Potential Side Effects and Considerations of Medication Use

While medications can be effective in managing hyperventilation and associated conditions, they may come with potential side effects. These can include:

• Drowsiness or fatigue
• Changes in appetite or weight
• Nausea or gastrointestinal discomfort
• Sexual side effects
• Risk of dependence (particularly with benzodiazepines)

It’s crucial to discuss all potential benefits and risks with a healthcare provider before starting any medication regimen.

The Psychological Impact of Chronic Hyperventilation

Chronic hyperventilation can have significant psychological effects on individuals, extending beyond the immediate physical symptoms. These may include:

• Increased anxiety and fear of future episodes
• Avoidance behaviors
• Reduced self-confidence
• Social isolation
• Depression
• Impaired quality of life

How can individuals cope with the psychological impact of chronic hyperventilation? Developing a strong support system, engaging in regular therapy sessions, and practicing self-care techniques can all contribute to better psychological well-being. Support groups for individuals with anxiety or panic disorders can also provide valuable resources and a sense of community.

The Role of Mindfulness and Meditation in Managing Hyperventilation

Mindfulness and meditation practices have shown promising results in helping individuals manage hyperventilation and associated anxiety. These techniques can help by:

• Increasing awareness of breath and body sensations
• Promoting relaxation and stress reduction
• Improving emotional regulation
• Enhancing overall mental well-being

What are some simple mindfulness exercises for beginners? Starting with short, guided meditation sessions focusing on breath awareness can be beneficial. Apps and online resources offer a variety of options for those new to mindfulness practices.

When to Seek Professional Help for Hyperventilation

While occasional episodes of hyperventilation may not require medical intervention, there are situations where professional help should be sought:

• Frequent or severe episodes interfering with daily life
• Hyperventilation accompanied by chest pain or other concerning symptoms
• Symptoms that don’t improve with self-help techniques
• Hyperventilation associated with other mental health concerns
• Uncertainty about the cause of symptoms

What types of healthcare professionals can help with hyperventilation? Depending on the underlying cause and severity of symptoms, individuals may benefit from consulting with:

• Primary care physicians
• Pulmonologists
• Cardiologists
• Psychiatrists or psychologists
• Certified breathing specialists or respiratory therapists

Diagnostic Tests for Hyperventilation

To rule out other potential causes and confirm a diagnosis of hyperventilation syndrome, healthcare providers may recommend various tests:

• Blood gas analysis
• Pulmonary function tests
• Electrocardiogram (ECG)
• Chest X-ray
• Psychological assessments

These tests can help ensure an accurate diagnosis and guide appropriate treatment strategies.

Hyperventilation Free Stock Photos, Images, and Pictures of Hyperventilation

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Young businesswoman standing on rooftop and breathing into paper bag while suffering from panic attack

Worried african american businessman holding paper bag while having panic attack during flight on private plane

Panoramic shot of scared businesswoman standing on rooftop and breathing into paper bag while suffering from panic attack

Worried african american man breathing with paper bag while having panic attack at home

Stressed african american soldier in military uniform breathing with paper bag while having panic attack at home

Stressed african american man breathing with paper bag while having panic attack at home

Nervous african american businessman with paper bag suffering from panic attack in elevator

Scared woman breathing into paper bag and looking at camera whule suffering from panick attact at home

African american soldier in military uniform breathing with paper bag while having panic attack at home

Stressed african american man breathing with paper bag while having panic attack at home

African american soldier in military uniform holding paper bag while having panic attack and suffering from PTSD at home

Frightened lecturer breathing into paper bag while sitting on floor in conference hall and suffering from panic attack

Stressed african american businessman breathing with paper bag and having panic attack during business conference in office

Crying african american businessman with paper bag talking on smartphone and suffering from panic attack in elevator

Stressed african american soldier in military uniform breathing with paper bag while having panic attack and suffering from PTSD at home

Scared african american speaker with paper bag having panic attack during business conference in office

Nervous african american speaker holding paper bag and having panic attack before business conference

Nervous african american speaker with paper bag having panic attack during business conference in office

Emotional african american man holding paper bag while having panic attack at home

Stressed african american man holding paper bag while having panic attack at home

Stressed african american businessman breathing with paper bag while having panic attack during flight on private plane

Stressed african american businessman talking on smartphone while breathing with paper bag and suffering from panic attack in elevator

Nervous african american businessman holding paper bag while having panic attack during flight on plane

African american soldier in military uniform breathing with paper bag while having panic attack at home

Stressed african american businessman breathing with paper bag and suffering from panic attack in elevator

Young businesswoman, suffering from panic attack, standing on rooftop and breathing into paper bag

Nervous african american businessman breathing with paper bag while having panic attack during flight on private plane

Stressed african american speaker breathing with paper bag and having panic attack on business conference

Scared african american businessman breathing with paper bag and suffering from panic attack in elevator

Stressed african american speaker breathing with paper bag and having panic attack on business conference

Nervous african american businessman breathing with paper bag while having panic attack during flight on private plane

Stressed african american businessman holding paper bag while having panic attack during flight on plane

Scared african american businessman with paper bag suffering from panic attack in elevator

Scared african american speaker breathing with paper bag and having panic attack before business conference

African american soldier in military uniform holding paper bag while having panic attack at home

Stressed african american man breathing with paper bag while having panic attack at home

Stressed african american soldier in military uniform breathing with paper bag while having panic attack and suffering from PTSD at home

Worried african american businessman breathing with paper bag while having panic attack during flight on private plane

Worried african american man holding paper bag while having panic attack at home

Nervous african american speaker breathing with paper bag and having panic attack during business conference in office

Worried african american man breathing with paper bag while having panic attack at home

Stressed african american businessman with smartphone and paper bag suffering from panic attack in elevator

Lonely african american man breathing with paper bag while having panic attack at home

Shocked african american man holding paper bag while having panic attack at home

Stressed african american speaker breathing with paper bag and having panic attack during business conference in office

Selective focus of young lecturer sitting on floor and hiding behind podium tribune, while suffering from panic attack and breathing into paper bag

Scared lecturer sitting on floor in conference hall while suffering from panic attack and breathing into paper bag

Nervous african american speaker breathing with paper bag and having panic attack during business conference in office

Stressed african american man breathing with paper bag while having panic attack at home

African american soldier in military uniform breathing with paper bag while having panic attack at home

Hyperventilation | HealthLink BC

Do you have problems with hyperventilation?

Hyperventilation is breathing that is faster than normal.

Yes

Hyperventilation

No

Hyperventilation

How old are you?

Less than 12 years

Less than 12 years

12 years or older

12 years or older

Are you male or female?

Male

Male

Female

Female

• If you are transgender or non-binary, choose the sex that matches the body parts (such as ovaries, testes, prostate, breasts, penis, or vagina) you now have in the area where you are having symptoms.
• If your symptoms aren’t related to those organs, you can choose the gender you identify with.
• If you have some organs of both sexes, you may need to go through this triage tool twice (once as “male” and once as “female”). This will make sure that the tool asks the right questions for you.

Have you noticed irregular heartbeats or heart rate changes even when you are not hyperventilating?

Yes

Arrhythmia or heart rate changes when not hyperventilating

No

Arrhythmia or heart rate changes when not hyperventilating

Do you think there could be a breathing problem other than hyperventilation?

Yes

Respiratory problem other than hyperventilation

No

Respiratory problem other than hyperventilation

Do you think you have a breathing problem other than hyperventilation?

Yes

Respiratory problem other than hyperventilation

No

Respiratory problem other than hyperventilation

Did you pass out completely (lose consciousness)?

Yes

Lost consciousness

No

Lost consciousness

If you are answering for someone else: Is the person unconscious now?

(If you are answering this question for yourself, say no. )

Yes

Unconscious now

No

Unconscious now

Are you back to your normal level of alertness?

After passing out, it’s normal to feel a little confused, weak, or light-headed when you first wake up or come to. But unless something else is wrong, these symptoms should pass pretty quickly and you should soon feel about as awake and alert as you normally do.

Yes

Has returned to normal after loss of consciousness

No

Has returned to normal after loss of consciousness

Did the loss of consciousness occur during the past 24 hours?

Yes

Loss of consciousness in past 24 hours

No

Loss of consciousness in past 24 hours

Could you be having symptoms of a heart attack?

If you’re having a heart attack, there are several areas where you may feel pain or other symptoms.

Yes

Symptoms of heart attack

No

Symptoms of heart attack

Are you having trouble breathing (more than a stuffy nose)?

Yes

Difficulty breathing more than a stuffy nose

No

Difficulty breathing more than a stuffy nose

Would you describe the problem as severe, moderate, or mild?

Severe

Severe difficulty breathing

Moderate

Moderate difficulty breathing

Mild

Mild difficulty breathing

Can you control your breathing?

Some people can control their hyperventilation by breathing into a paper bag or using different breathing techniques.

Yes

Able to control hyperventilation

No

Not able to control hyperventilation

Do you feel light-headed or dizzy, like you are going to faint?

It’s normal for some people to feel a little light-headed when they first stand up. But anything more than that may be serious.

Yes

Feels faint

No

Feels faint

Are you still hyperventilating after 30 minutes of home treatment?

Yes

Has tried more than 30 minutes of home treatment without improvement

No

Has tried more than 30 minutes of home treatment without improvement

Do you hyperventilate often?

Yes

Hyperventilates often

No

Hyperventilates often

Does the problem interfere with your daily activities?

Yes

Hyperventilation interferes with daily activities

No

Hyperventilation interferes with daily activities

Are you having more frequent or severe problems with hyperventilation?

Yes

Symptoms are becoming more frequent or severe

No

Symptoms are becoming more frequent or severe

Have you had problems with hyperventilation for more than a week?

Yes

Hyperventilation problems for more than a week

No

Hyperventilation problems for more than a week

Many things can affect how your body responds to a symptom and what kind of care you may need. These include:

• Your age. Babies and older adults tend to get sicker quicker.
• Your overall health. If you have a condition such as diabetes, HIV, cancer, or heart disease, you may need to pay closer attention to certain symptoms and seek care sooner.
• Medicines you take. Certain medicines, such as blood thinners (anticoagulants), medicines that suppress the immune system like steroids or chemotherapy, or natural health products can cause symptoms or make them worse.
• Recent health events, such as surgery or injury. These kinds of events can cause symptoms afterwards or make them more serious.
• Your health habits and lifestyle, such as eating and exercise habits, smoking, alcohol or drug use, sexual history, and travel.

Try Home Treatment

You have answered all the questions. Based on your answers, you may be able to take care of this problem at home.

• Try home treatment to relieve the symptoms.
• Call your doctor if symptoms get worse or you have any concerns (for example, if symptoms are not getting better as you would expect). You may need care sooner.

Symptoms of difficulty breathing can range from mild to severe. For example:

• You may feel a little out of breath but still be able to talk (mild difficulty breathing), or you may be so out of breath that you cannot talk at all (severe difficulty breathing).
• It may be getting hard to breathe with activity (mild difficulty breathing), or you may have to work very hard to breathe even when you’re at rest (severe difficulty breathing).

Severe trouble breathing means:

• You cannot talk at all.
• You have to work very hard to breathe.
• You feel like you can’t get enough air.
• You do not feel alert or cannot think clearly.

Moderate trouble breathing means:

• It’s hard to talk in full sentences.
• It’s hard to breathe with activity.

Mild trouble breathing means:

• You feel a little out of breath but can still talk.
• It’s becoming hard to breathe with activity.

Symptoms of a heart attack may include:

• Chest pain or pressure, or a strange feeling in the chest.
• Sweating.
• Shortness of breath.
• Nausea or vomiting.
• Pain, pressure, or a strange feeling in the back, neck, jaw, or upper belly, or in one or both shoulders or arms.
• Light-headedness or sudden weakness.
• A fast or irregular heartbeat.

For men and women, the most common symptom is chest pain or pressure. But women are somewhat more likely than men to have other symptoms, like shortness of breath, nausea, and back or jaw pain.

Make an Appointment

Based on your answers, the problem may not improve without medical care.

• Make an appointment to see your doctor in the next 1 to 2 weeks.
• If appropriate, try home treatment while you are waiting for the appointment.
• If symptoms get worse or you have any concerns, call your doctor. You may need care sooner.

Call 911 Now

Based on your answers, you need emergency care.

Call 911 or other emergency services now.

Sometimes people don’t want to call 911. They may think that their symptoms aren’t serious or that they can just get someone else to drive them. But based on your answers, the safest and quickest way for you to get the care you need is to call 911 for medical transport to the hospital.

Seek Care Today

Based on your answers, you may need care soon. The problem probably will not get better without medical care.

• Call your doctor today to discuss the symptoms and arrange for care.
• If you cannot reach your doctor or you don’t have one, seek care today.
• If it is evening, watch the symptoms and seek care in the morning.
• If the symptoms get worse, seek care sooner.

Seek Care Now

Based on your answers, you may need care right away. The problem is likely to get worse without medical care.

• Call your doctor now to discuss the symptoms and arrange for care.
• If you cannot reach your doctor or you don’t have one, seek care in the next hour.
• You do not need to call an ambulance unless:
  • You cannot travel safely either by driving yourself or by having someone else drive you.
  • You are in an area where heavy traffic or other problems may slow you down.

Call 911 Now

Based on your answers, you need emergency care.

Call 911 or other emergency services now.

After you call 911, the operator may tell you to chew 1 adult-strength (325 mg) or 2 to 4 low-dose (81 mg) aspirin. Wait for an ambulance. Do not try to drive yourself.

Sometimes people don’t want to call 911. They may think that their symptoms aren’t serious or that they can just get someone else to drive them. But based on your answers, the safest and quickest way for you to get the care you need is to call 911 for medical transport to the hospital.

Respiratory Problems, Age 12 and Older

Respiratory Problems, Age 11 and Younger

Change in Heartbeat

Do you want to change your life for the better? Breathe deeply

Health

October 9, 2021

This should be taught in school.

Iya Zorina

Author of Lifehacker, athlete, CCM

How breathing helps to change life

Probably, from time to time the thought comes to everyone’s mind: “It’s time to start a new life.” And, as a rule, radical measures are chosen for this, such as strict diets, changing jobs and social circles.

But neither losing weight nor moving to another city will protect you from the body’s reaction to external events, and you will very soon return to your usual life with its stresses, worries and the feeling that “everything went wrong. ”

If you can’t deal with negative events in your life and are under constant stress, trying to change something will give short-term results at best, but will not change anything in a global perspective.

Therefore, if you want to feel better all the time, no matter what happens – they give you a bonus or get fired, declare your love or throw a scandal – first of all, you need to learn how to properly respond to external events, deal with stress and train mindfulness .

Correct breathing will help you with this. How you perceive and react to the world depends not only on the brain, but also on all other systems, including the cardiovascular and respiratory systems.

By controlling your breathing, you can influence the work of the heart and brain, change your emotions, well-being and perception of the world.

You don’t need anything – no money, no titanic efforts, and the results will be amazing. Your life will really change – and quite quickly, too. Below, we’ll break down how deep breathing changes your body, and then we’ll show you how to do it the right way.

How breathing techniques affect the body and mind

Help to be calmer regardless of external factors

Our well-being and sensations are directly related to the work of the autonomic nervous system (ANS), which transmits nerve signals from the brain to internal organs.

Its two divisions – sympathetic and parasympathetic – regulate the reaction to external events. The first dominates during times of stress, the second takes over when you are calm and relaxed. We cannot control them consciously, but we can influence the ANS through breathing.

Ksenia Shatskaya

Yoga therapist, yoga anatomy and physiology teacher, blog author @kseniashatskaya

When you breathe frequently, your heart rate speeds up, the amount of oxygen supplied to the blood increases, and the tone of all skeletal muscles slightly increases. So the body is mobilized for an adequate response to the stimulus.

When breathing slows down, the concentration of CO2 in the blood rises. This expands the walls of blood vessels at the cellular level and gives the hypothalamus, medulla oblongata and brainstem a signal to weaken the muscle tone.

The logic is this: with slow breathing, nothing threatens the body. We can afford it only when we are convinced of our safety. And this means that it is possible to reduce energy expenditure on muscle tone by reducing it.

High muscle tone and the state of mobilization are very expensive for the body in terms of wasting resources, therefore, normally, the mechanism of the sympathetic nervous system is turned off, and the parasympathetic system works in the background.

But not among residents of megacities. Because of stress, this mechanism is broken in them. Therefore, you need to help yourself by creating a sense of security with the help of breathing.

Several experiments at once have shown that deep breathing sessions of 5-6 breaths per minute increase heart rate variability – an indicator that is sensitive to stress and is directly related to a person’s emotions and well-being. Moreover, heart rate variability changes not only during the session itself, but also for some time after it.

Well, regular breathing exercises for a month change the autonomic nervous system, shifting the balance towards the parasympathetic “calm” department. As a result, people consistently feel more peaceful and contented, better able to cope with stress and control their emotions, both at work and at home.

You will not avoid stress: without it, a full life is impossible. But you will react to them in a very different way.

Change brain function towards awareness

Depending on the state — sleep, wakefulness, excitement, meditation — different types of “waves” predominate in the brain. These are electrical discharges with different frequencies that neurons produce in response to stimuli.

When you are awake, beta waves predominate (from 13 to 100 Hz), when you relax and meditate, alpha waves (8-12.9Hz). Deep diaphragmatic breathing increases the alpha activity of the brain, plunging a person into a meditative state, and the use of simple practices like counting breathing teaches the brain to focus on what is happening now.

Ksenia Shatskaya

The ability to breathe in a certain way on the count trains the brain’s ability to focus in the moment “here and now”, which increases stress resistance and productivity of that part of the brain that is responsible for willpower, intelligence, emotional intelligence and social characteristics of the individual.

After deep breathing sessions, levels of cortisol, the stress hormone, decrease, people feel less anxious, angry, and embarrassed, and it becomes easier for them to concentrate on tasks and cope with everyday problems.

Moreover, regular breathing exercise increases beta activity in the left frontal, midline, and occipital areas of the brain, which are associated with increased cognitive performance—attention, memory, and executive function. So it’s safe to say that deep breathing will make you smarter.

Breathing practices tune the central nervous system in such a way that you experience less stress, act more consciously, be energetic and focused.

How to prepare for breathing practice

Determine if you can practice

Deep breathing is safe for almost everyone, but there are conditions in which it can be harmful. So, Ksenia Shatskaya does not advise trying breathing practices in case of organic lesions of the tissues of the nervous system and acute inflammatory diseases of the pulmonary system.

It is also not recommended to use deep breathing for panic attacks. In this state, people are advised to inhale and exhale slowly but shallowly to reduce the risk of hyperventilation.

Choose the right time

You can do breathing exercises any time you feel the need to calm down. If you want to form a habit and build breathing exercises into your daily routine, do them after waking up and before bed.

Firstly, this is how you will do the exercises on an empty stomach, and this is a necessary condition for a comfortable practice. Secondly, it will provide a number of additional benefits.

Ksenia Shatskaya claims that by doing the practice in the morning, you will reduce the level of cortisol in the body, and this will improve your mood for the whole day. Breathing in the evenings will help you relax, ensure you fall asleep quickly and sleep soundly.

Sit in a suitable position

Before starting practice, you need to assume a comfortable position so that an uncomfortable posture does not interfere with your concentration. You can breathe lying on your back, sitting or standing. The main thing is that the back is straight and the shoulders are straightened. This will allow you to take full, deep breaths.

If you choose the sitting position, you can put something under your lower back to relieve muscle tension and not be distracted by pain in the process.

Which breathing technique to try

Ksenia Shatskaya spoke about breathing practices that are widely used in yoga and do not require long mastering. Try them all and choose the one that suits you or alternate between them. For starters, 5-15 minutes a day is enough. Over time, you can increase the practice time to 30 minutes.

Alternate breathing through different nostrils (Nadi Shodhana)

Close the left nostril with the ring finger of the right hand and inhale deeply through the right. Then remove your finger from your left nostril, close your right with your thumb, and exhale completely.

Without changing anything, inhale through the left nostril, then release the thumb, hold the left with the ring finger and exhale through the right. Continue like this, changing nostrils before exhaling.

Pranayama Square

Inhale deeply and count to yourself, for example, up to four. Then hold your breath for the same number of counts, exhale and hold your breath again. Each interval – inhale, hold, exhale and hold – should take the same number of counts.

Pranayama triangle

This technique is similar to the previous one. The only difference is the absence of a delay after exhalation. You inhale, hold your breath, and exhale for the same number of counts.

Deep diaphragmatic breathing

This technique is not from yoga – it has been used in some scientific work on the effects of breathing on the nervous system and has proven effective in dealing with stress.

Place your palm on your body near your stomach. This is necessary to feel the movement of the abdomen and track whether it rises during inhalation or not. Take a deep breath and feel your belly expand.

Count to yourself: the breath should take at least five counts (seconds). Then exhale completely, during which the stomach is deflated. When you are sure that a full inhalation and exhalation takes at least 10 seconds, you can stop counting.

Continue breathing in this way, concentrating on the movement of the air. When you feel how to inflate your stomach, you can remove your hand from it and freely stretch it along the body.

How long to exercise to notice the effect

In fact, the effect will come immediately after you try it: tension and stress will pass, your head will be fresher, and your mood will be excellent.

Scientific studies also confirm the rapid effect of breathing practices. So, just one day of breathing exercises alleviates emotional fatigue and depersonalization caused by burnout at work, and a week of intensive program reduces depression and anxiety in people with chronic low back pain.

Just 5 minutes of breathing practice significantly reduces anxiety in pregnant women before childbirth, and regular exercise helps to cope with the manifestations of severe emotional disorders.

Now set a timer for 5 minutes, get in a comfortable position, close your eyes and try one of the breathing techniques. And be sure to tell us about your feelings in the comments to the article.

Read also 🧐

• Why deep breathing is better for your health than you think
• How to breathe correctly during strength exercises
• 5 effective techniques to pull yourself together

Breathing technique: how to breathe correctly and which breathing exercises to choose

Health

October 10, 2016

We tell you why improper breathing is dangerous, how to normalize it and what type of breathing exercises is better to choose to improve health.

Have you thought about how you breathe? In life, we use less than half the volume of our lungs, we inhale the air superficially and rapidly. Such an incorrect approach disrupts the vital activity of the body and provokes the appearance of many ailments: from insomnia to atherosclerosis.

The more we breathe in the air, the less oxygen the body absorbs. Without holding the breath, carbon dioxide cannot accumulate in the blood and tissue cells. And this important element supports metabolic processes, participates in the synthesis of amino acids, calms the nervous system, dilates blood vessels, excites the respiratory center and makes it work optimally.

What is the danger of wrong breathing?

Rapid shallow breathing contributes to the development of hypertension, asthma, atherosclerosis, cardiovascular and other diseases. In an effort to make up for the excess loss of carbon dioxide, the body turns on the defense system. As a result, overstrain occurs, which leads to an increase in mucus secretion, an increase in cholesterol levels, narrowing of blood vessels, spasms of bronchial vessels and smooth muscles of all organs.

How to normalize the breathing process?

Enrichment of blood with carbon dioxide is facilitated by sleeping on the stomach, fasting, water procedures, hardening, sports activities and special breathing practices. It is also important to avoid stress, overeating, taking medications, alcohol, smoking and overheating, that is, to lead a healthy lifestyle.

What is the benefit of breathing exercises?

• Prevention of bronchial diseases (bronchial asthma, obstructive, chronic bronchitis).
• Massage of internal organs, improvement of intestinal peristalsis and strengthening of abdominal muscles.
• Concentration of attention and increase in intellectual activity.
• Reducing fatigue, combating stress and insomnia.
• A burst of energy, vitality and excellent well-being.
• Young firm skin and even weight loss.

Five general rules for breathing exercises

1. Start with the easiest, gradually increasing the load.
2. Exercise outdoors (or in a well-ventilated area) and wear comfortable clothing.
3. Avoid distractions during class. Concentration is important for maximum effect.
4. Breathe slowly. It is slow breathing that contributes to the greatest saturation of the body with oxygen.
5. Enjoy your exercise. Stop exercising if you experience any unpleasant symptoms. Consult with a specialist regarding reducing the load or increasing the pause between sets. The only acceptable discomfort is slight dizziness.

Types of breathing exercises

Yoga practice

Many centuries ago, yogis discovered the relationship between breathing and emotional, physical and mental development of a person. Thanks to special exercises, the chakras and channels of perception are opened. Breathing exercises have a beneficial effect on internal organs, you gain balance and harmony. Yogis call their system pranayama. During the exercises, you need to breathe only through the nose.

Pranayama is the ability to consciously control breathing and control the energy of the body with the help of inhalations and exhalations.

Kapalabhati – belly breathing

Sit in a comfortable posture with a straight back. Close your eyes and focus on the area between the eyebrows. While inhaling, inflate your stomach: relax the abdominal wall, and the air will enter the lungs on its own. On the exhale, pull the stomach to the spine, the movement should be active. The chest and upper lungs are not involved in the process. Start with 36 breaths. Bring it up to 108 when you get used to it.

Nadi shodhana – breathing through the left and right nostrils

Close the right nostril with the thumb, and inhale and exhale evenly through the left. Perform five cycles (inhalation and exhalation count as one cycle), then change the nostril. Inhale and exhale through the two nostrils – also five cycles. Practice for five days and move on to the next technique.

Inhale and exhale through the left nostril, then close it and inhale and exhale through the right. Change fingers, alternately covering the left and right nostrils. Perform 10 breath cycles.

Strelnikova’s gymnastics

This gymnastics was developed as a way to restore the singing voice. However, practice has shown that the method of A. N. Strelnikova, based on gas exchange, is able to naturally and effectively heal the entire body. The exercises involve not only the respiratory system, but also the diaphragm, head, neck, and abdominals.

The principle of breathing is to quickly inhale through the nose every second during exercise. You need to inhale actively, intensely, noisily and through the nose (while the nostrils should close). Exhalation is imperceptible, it happens by itself. Strelnikova’s system includes many exercises, three of which are basic.

Exercise “Palms”

Stand up, bend your arms at the elbows and point your palms away from you. Clench your hands into fists while taking sharp and noisy breaths. After completing a series of eight breaths, rest and repeat the exercise for a total of 20 cycles.

Exercise “Carriers”

Place your feet slightly narrower than shoulder width, hands at waist level, palms clenched into fists. As you inhale, lower your arms sharply, unclenching your fists and spreading your fingers. Try to strain your hands and shoulders with maximum force. Do eight sets of eight times.

Pump Exercise

Keep your legs in the same position. Inhale noisily, slowly bend over and stretch your arms towards the floor without touching it. Then slowly return to the starting position, as if you were pumping. Do eight sets of eight times.

Buteyko Method

According to K. P. Buteyko (Soviet scientist, physiologist, clinician, philosopher of medicine, candidate of medical sciences), the cause of the development of diseases is alveolar hyperventilation. With deep breaths, the amount of oxygen received does not increase, but the amount of carbon dioxide decreases.

The purpose of this breathing exercise is to get rid of hyperventilation of the lungs, which, in turn, helps to cope with diseases such as bronchial asthma, allergies, asthmatic bronchitis, angina pectoris, diabetes, and so on. The Buteyko system includes artificial shallow breathing, delays, slowdowns and difficulty in breathing up to the use of corsets.

The initial stage of training

Measure the control pause – the interval from a calm exhalation to the desire to inhale (so that you do not want to breathe through your mouth). The norm is from 60 seconds. Measure the pulse rate, the norm is less than 60.

Sit on a chair with your back straight and look slightly above the eye line. Relax the diaphragm, starting to breathe so shallowly that a feeling of lack of air appears in the chest. You need to be in this state for 10-15 minutes.

The meaning of Buteyko exercises is to gradually reduce the depth of breathing and reduce it to a minimum. Within 5 minutes, reduce the volume of inhalation, and then measure the control pause. Train only on an empty stomach, breathe through your nose and silently.

Bodyflex

Greer Childers’ anti-weight, loose skin and wrinkle treatment. Its undeniable advantage is the absence of age restrictions. The principle of bodyflex is the combination of aerobic breathing and stretching. As a result, the body is saturated with oxygen, which burns fat, and the muscles tense up, becoming elastic. Start mastering gymnastics with five-stage breathing.

Five-stage breathing

Imagine that you are going to sit on a chair: bend forward, resting your hands on your legs, slightly bent at the knees, push your buttocks back. Place your palms about 2-3 centimeters above your knees.

1. Exhalation Squeeze your lips into a tube, slowly and evenly release all the air from the lungs without a trace.
2. Inspiratory Without opening your mouth, inhale quickly and sharply through your nose, trying to fill your lungs with air to capacity. The breath should be noisy.
3. Exhalation. Raise your head up 45 degrees. Make a movement with your lips, as if smearing lipstick. Exhale all the air from the diaphragm with force through the mouth. You should get a sound similar to “groin”.
4. Pause. Hold your breath, tilt your head forward and pull your stomach in for 8-10 seconds. Try to get a wave. Imagine that the stomach and other abdominal organs are literally placed under the ribs.
5. Relax, inhale and release your abdominal muscles.

Müller System

Danish gymnast Jørgen Peter Müller encourages deep and rhythmic breathing without pauses: do not hold your breath, do not take short inhalations and exhalations. The goal of his exercises is healthy skin, respiratory endurance and good muscle tone.

The system consists of 60 breathing movements performed simultaneously with ten exercises (one exercise – 6 breaths and exhalations). We recommend starting with an easy difficulty level. Do the first five exercises slowly six times. Breathe in through your chest and through your nose.

5 exercises to strengthen the muscular corset

Exercise No. 1. Starting position: hands on the belt, feet close, back straight. Alternately raise and lower straight legs forward, to the sides and back (one leg on the inhale, the other on the exhale).

Exercise No. 2. Place your feet at a short step distance. While inhaling, bend back as much as possible (with your head), move your hips forward, bend your elbows and hands clenched in fists. As you exhale, bend down, straighten your arms and try to touch the floor with them. Do not bend your knees while doing this.

Exercise #3. Close and don’t lift your heels. On an inhale, tilt your torso to the left, at the same time moving your half-bent right arm behind your head. Exhale and return to the starting position. Repeat the movements to the right side.

Exercise No. 4. Spread your feet as far apart as possible.