It is considered normal for a healthy person to breathe 12-20 breaths per minute while at rest. breath frequency; Although it changes during sleep, wakefulness, emotional state and effort, we breathe an average of 23 thousand – 25 thousand breaths per day. The person is unaware of breathing at rest (if healthy) and does it automatically, involuntarily. When one goes into exertion, the person’s breathing rate increases in cases such as feverish illnesses, some thyroid diseases, and heart diseases. This is seen as a form of adaptation to maintain normal functions. For example, during effort, it is inhaled more frequently to supply more oxygen to the muscles and to eliminate the carbon dioxide produced.
WHAT IS THE BEST BREATHING TECHNIQUE?
Associate Professor of Memorial Bahçelievler Hospital, Department of Thoracic Diseases. Dr. Sinem Iliaz said: “The main muscle of breathing is the diaphragm muscle, which is located under the lungs and serves to separate the abdomen from the chest. Additionally, the muscles between the ribs also contribute to breathing. The participation of the neck muscles in the respiratory movement in an individual with respiratory distress indicates that the auxiliary respiratory muscles are activated and the person is in respiratory distress,” he continues: “Diaphragmatic breathing is also known as abdominal breathing. When we breathe, our stomach swells. Men do this type of breathing more. Children and adults mainly perform abdominal breathing during sleep. In chest breathing, chest movements are more important than abdominal movements. Chest breathing is more common in women. The most correct breathing technique is the combination of both. For this, the abdomen is inflated and the diaphragm is pulled down, then the chest is expanded upwards with the effect of the muscles between the ribs. This increases the volume of the lungs and fills them with fresh air.
INCREASES BREATHING DEPTH AND OXYGENATION
It is stated that for correct breathing, sometimes in the period of slowing down (phase of recovery) after exercise, during moments of rest and when you want to increase concentration, try to breathe slowly and deeply by inhaling through the nose and exhaling through the mouth can increase the depth of breathing and oxygenation. Breathing through the nose warms and moistens the inhaled air, due to the large surface area of the nose and the very shallow passage of blood vessels. Nose hair also helps filter out particles in the inhaled air. Thus, cleaner breath reaches the lungs. Nasal congestion or sleeping with your mouth open at night causes dry airways when you breathe.
CONSEQUENCES OF IMPROPER BREATHING
When it comes to breathing incorrectly, frequent but shallow breathing or, less frequently, shallow breathing comes to mind. Assoc. Dr. Sinem İlaz says, “This is not a very effective form of breathing. In this case, the amount of oxygen we have to introduce into the body decreases, while the accumulation of carbon dioxide, which is the result of body metabolism and of which we need to remove from the body, it negatively affects the functioning of the body. For balance, abdominal and chest breathing should be performed together.”
RISKS OF SHUFFLE BREATHING IN PEOPLE WITH HEALTH PROBLEMS
In a healthy person, the body can supply the necessary balance of oxygen and carbon dioxide either way (mainly by performing abdominal or chest breathing). In individuals with health problems, the way breathing is performed, its depth and frequency gain importance. For example, in sleep apnea syndrome and obesity-related shallow breathing during sleep, breathing is very shallow. In this case, breathing is stopped for a while and then resumes. When breathing becomes shallow, sleep becomes shallow as oxygen decreases, and the person wakes up frequently without realizing it. This situation first disrupts the quality of sleep, oxygenation and carbon dioxide balance during the night. As a result, the risk of heart attack, heart rhythm disturbances, high blood pressure and cerebral palsy increases. Problems such as waking up tired during the day, excessive sleepiness during the day, poor concentration and high blood pressure that cannot be controlled despite medications occur.
SLEEP RESPIRATORY DISORDER RATE
Clinically inappropriate rate, irregular and shallow breathing is called “false breathing”. An attempt is made to increase the depth of breathing with correct breathing techniques and some exercises in people with closing of the lungs (developing due to the post-operative period or other additional diseases), difficulty in producing sputum, shortness of breath and chronic lung pathology. It is stated that the goal in these people is to strengthen the muscles and ensure adequate lung opening, thus regulating gas exchange and eventual sputum production. Note that the incidence of respiratory disorders during sleep is between 1 and 4%.
PERSONAL INHALATION
Assoc. Dr. Sinem İlaz said, “The correct breathing technique is to use abdominal and chest breathing together, in combination. Strengthening weak abdominal muscles and diaphragm by performing abdominal breathing exercises will increase the quality of your breathing. Again, patients with panic disorder/anxiety disorder cause the blood carbon dioxide and acid balance to deteriorate by breathing deeply and frequently. As a result, it can lead to loss of consciousness and seizures. What needs to be done in this group is to increase the carbon dioxide content in the patient’s breath by breathing into a paper bag or pouch. Conversely, people with heart failure and chronic lung disease may experience frequent shallow breathing. The suggestion in this case is to breathe deeply but slowly. Especially in individuals with chronic obstructive pulmonary disease (COPD), the technique of breathing deeply through the nose, pursing and pursing the lips, makes it easier for the patient to exhale and take the new breath easier,” he says and continues:
DO THIS EXERCISE FOR DEEP BREATHING
“For deep, effective breathing, keep your hand on your chest and stomach and inhale enough air to fill your chest and stomach. After 1-2 seconds. and slowly pouring it out of your mouth is an exercise that can be done easily and doesn’t require any equipment. Repeat this exercise 5-10 times a day. People who are not very successful at this, who have more serious lung problems or who want to see the effectiveness with their eyes can use 3 ball breathing exercise devices which can be easily found in pharmacies and medicine stores. There are 3 different colored balls inside this simple device and these balls are activated by breathing according to the direction of the maneuver. The goal here is to get all 3 balls to the top level at the same time.
WHAT HAPPENS TO THOSE WHO BEGIN TO REALLY BREATHE?
It is claimed that exercise tolerance and the ability to concentrate increase in people who begin to breathe properly, and these people feel more vigorous, more rested and energetic. It is emphasized that people with health problems feel a decrease in their health problems and improve with correct breathing techniques.
HEALTH PROBLEMS THAT IMPROVE BREATHING
The health problems that disturb your breathing the most are listed as follows;
* Sleep apnea syndrome
* Shallow breathing due to obesity/overweight
* Heart failure
* Heart rhythm disturbances
* Asthma/Chronic Obstructive Pulmonary Disease (COPD),
* Neurological diseases affecting the respiratory muscles and nerve conduction pathways (stroke, Alzheimer’s disease, neuromuscular diseases, etc.)
* Advanced age (It can also adversely affect the patient’s respiratory management, as it causes slowing down and deterioration in all functions.)
