BREATH
Gas Exchange
Homeostasis is not simply the equilibrium of the body but the equilibrium between the body and the immediate environment it finds itself in. To function, the body requires energy. To use the energy, the body requires a catalyst that can cause the energy to convert into a functional fuel. Oxygen (among many other elements) works as a catalyst. In the presence of oxygen, the body can effectively create energy nearly without limit. It is a vast understatement to say that oxygen is important and therefore equally the importance of breathing. Since more oxygen into the system is beneficial, efficient intake of oxygen is imperative. We must breathe clearly and deeply to reach our maximum potential. To maximize the efficiency of breathing, we must avoid dangerous inhalants (smoke, dust, fumes, and aerosols) as much as possible.
An Understanding of Inhalation
We have the ability to breathe inwards and outwards with both our mouth and our nose. Each has advantage and disadvantage and neither should be thought of as superior to the other. With understanding, both can be taken advantage of in times of need. Breathing through the nose imparts the ability of the mind to sense the environment through smell. The majority of the smell receptors are located within the nasal passage and the forcing of air across these receptors drastically increases the ability to receive signals from the environment. Breathing through the nose also has an effect on the pressurization of the airway. The nasal passage is narrower than the buccal passage therefore if the lungs draw air under force, the vaccuum within the lungs will increase which could increase the oxygen uptake capability. If the lungs push out air under force, the pressure within the lungs will increase squeezing the components of the lungs which can push out more waste products and the forced air can move remnant traces of the environment from the smell receptors thus exposing them more to new stimuli on the next inhalation.
The buccal passage has the advantage of a wider entrance for air to get in and out of the lungs. This allows for a faster inhalation and exhalation when the demands of the body become greater than the nasal passage can physically provide (high stress). Inhalation through the mouth can also provide the ability for the body to thermoregulate. Fast inhalations bring in cooled air while larger exhalation expel excess heat.
Therefore, there is no better mode of breathing than another, instead, each has their advantage depending upon the situation and we need to be aware of knowledge as opposed to any pre-conceived notions that one should always be favoured over the other.
Homeostasis is not simply the equilibrium of the body but the equilibrium between the body and the immediate environment it finds itself in. To function, the body requires energy. To use the energy, the body requires a catalyst that can cause the energy to convert into a functional fuel. Oxygen (among many other elements) works as a catalyst. In the presence of oxygen, the body can effectively create energy nearly without limit. It is a vast understatement to say that oxygen is important and therefore equally the importance of breathing. Since more oxygen into the system is beneficial, efficient intake of oxygen is imperative. We must breathe clearly and deeply to reach our maximum potential. To maximize the efficiency of breathing, we must avoid dangerous inhalants (smoke, dust, fumes, and aerosols) as much as possible.
An Understanding of Inhalation
We have the ability to breathe inwards and outwards with both our mouth and our nose. Each has advantage and disadvantage and neither should be thought of as superior to the other. With understanding, both can be taken advantage of in times of need. Breathing through the nose imparts the ability of the mind to sense the environment through smell. The majority of the smell receptors are located within the nasal passage and the forcing of air across these receptors drastically increases the ability to receive signals from the environment. Breathing through the nose also has an effect on the pressurization of the airway. The nasal passage is narrower than the buccal passage therefore if the lungs draw air under force, the vaccuum within the lungs will increase which could increase the oxygen uptake capability. If the lungs push out air under force, the pressure within the lungs will increase squeezing the components of the lungs which can push out more waste products and the forced air can move remnant traces of the environment from the smell receptors thus exposing them more to new stimuli on the next inhalation.
The buccal passage has the advantage of a wider entrance for air to get in and out of the lungs. This allows for a faster inhalation and exhalation when the demands of the body become greater than the nasal passage can physically provide (high stress). Inhalation through the mouth can also provide the ability for the body to thermoregulate. Fast inhalations bring in cooled air while larger exhalation expel excess heat.
Therefore, there is no better mode of breathing than another, instead, each has their advantage depending upon the situation and we need to be aware of knowledge as opposed to any pre-conceived notions that one should always be favoured over the other.
Power and Position
The point of exchange of gases in the body is the lungs. The lungs should not be thought of as empty bags that inflate and deflate. They are in actuality more akin to sponges that absorb gas when in a state of vacuum and expel gases when in a state of compression. The fuller the intake, the more of the sponge is used as a site of gas exchange. It is therefore imperative to practice using the lungs to their full potential. The majority of humanity unknowingly only uses a portion of their lung capacity (known as shallow breathing). Learning to use the full potential of the lungs allows for a drastic increase in oxygen intake with less energy needed to obtain it. Deep breathing is the action of drawing air into the lungs to the maximum capacity. This is done by inhaling into the bottom half (belly) and top half (chest) of the lungs. The more this is practiced, the stronger the lungs become including the diaphragm (the organ that allows for the action of breathing).
The lungs and parts of the body that allow for gas to enter the system are physical components that are effected by their environment including the position in which they are placed. Ideally, gas will move most efficiently in a straight line therefore keeping the airway straight would allow for air to be drawn straight into the lungs with the least amount of energy. This is an impractical position to be in when factoring in the environment that the body is found in and how quickly that environment can change. Therefore, instead of trying to remain "perfectly" straight, we can work to approach this from another angle. Think in terms of working against deviation by making as many small adjustments to position as are capable at any given time. There are many things we can do to straighten the airway and the goal is to have as many in effect as possible at any given time. This way, as the environment changes, the number of adjustments can go up or down but you are afforded so many options that you can handle any situation. For instance, the airway is adjacent to many bones and joints. These are somewhat under the control of muscles which are under the control of the mind. If we can become aware of our posture, we can flex and relax our musculature to pull joints and bones into positions that ease breathing. if you attempt to run fast or for a long distance hunched over with your chin pulled in (like when you stare at a phone in your hands), you will understand immediately the need for proper posture to allow for efficient breathing.
The point of exchange of gases in the body is the lungs. The lungs should not be thought of as empty bags that inflate and deflate. They are in actuality more akin to sponges that absorb gas when in a state of vacuum and expel gases when in a state of compression. The fuller the intake, the more of the sponge is used as a site of gas exchange. It is therefore imperative to practice using the lungs to their full potential. The majority of humanity unknowingly only uses a portion of their lung capacity (known as shallow breathing). Learning to use the full potential of the lungs allows for a drastic increase in oxygen intake with less energy needed to obtain it. Deep breathing is the action of drawing air into the lungs to the maximum capacity. This is done by inhaling into the bottom half (belly) and top half (chest) of the lungs. The more this is practiced, the stronger the lungs become including the diaphragm (the organ that allows for the action of breathing).
The lungs and parts of the body that allow for gas to enter the system are physical components that are effected by their environment including the position in which they are placed. Ideally, gas will move most efficiently in a straight line therefore keeping the airway straight would allow for air to be drawn straight into the lungs with the least amount of energy. This is an impractical position to be in when factoring in the environment that the body is found in and how quickly that environment can change. Therefore, instead of trying to remain "perfectly" straight, we can work to approach this from another angle. Think in terms of working against deviation by making as many small adjustments to position as are capable at any given time. There are many things we can do to straighten the airway and the goal is to have as many in effect as possible at any given time. This way, as the environment changes, the number of adjustments can go up or down but you are afforded so many options that you can handle any situation. For instance, the airway is adjacent to many bones and joints. These are somewhat under the control of muscles which are under the control of the mind. If we can become aware of our posture, we can flex and relax our musculature to pull joints and bones into positions that ease breathing. if you attempt to run fast or for a long distance hunched over with your chin pulled in (like when you stare at a phone in your hands), you will understand immediately the need for proper posture to allow for efficient breathing.
My Breathing
In order to practice the "art" of breathing I try to perform conscious breathe control in the slower moments of the day as well as attempts to gain control of breathing in the high stress moments.
While in a passive state (relaxed and rested), I do the following exercise: While comfortably seated or standing, I keep the back straight with a tall posture. I imagine my lungs having 4 compartments and I then try to fill each compartment one at a time. The first to fill is the bottom (or belly). I draw breathe inwards and expand the navel outwards. Once I reach the capacity of the bottom (which will be most of the breathe), I will begin to fill the middle (chest) by expanding the chest cavity outwards. Once that has reached capacity I try to fill the lateral (rib cage) by actively trying to widen my ribs to either side. Lastly I try to fill the top (neck and collarbone) by raising the shoulders upwards. I consider this to be the fullest breathe possible. Once I have this I close off my airway and compress the torso to pressurize for a second before reversing the process to let the air escape from top, then lateral, then middle, then bottom. Once the lungs have relaxed, I will force the diaphragm upwards to push as much air out as possible. This will give adaptive resistance training to the diaphragm which will strengthen it through the full range of motion.
When in high stress (running, heavy labour, fear, excitement, etc.) I try to remember breathing. In high stress moments, breathing will become automatic and conscious control will be relinquished unless requested by the mind so I will try to make the request. In these moments, I pay attention to my heart rate with the goal of slowing the heart rate by controlling the breathing. I will attempt to take the largest inhalations, hold briefly then constrict my airway slightly to allow the air to escape under a slight increase in pressure. I will then re-evaluate the heart rate to see if it slows. My long term goal is to have to do the least amount of repetitions with the greatest reduction in heart rate possible. Having this control will benefit me in almost all stressful situations.
While in a passive state (relaxed and rested), I do the following exercise: While comfortably seated or standing, I keep the back straight with a tall posture. I imagine my lungs having 4 compartments and I then try to fill each compartment one at a time. The first to fill is the bottom (or belly). I draw breathe inwards and expand the navel outwards. Once I reach the capacity of the bottom (which will be most of the breathe), I will begin to fill the middle (chest) by expanding the chest cavity outwards. Once that has reached capacity I try to fill the lateral (rib cage) by actively trying to widen my ribs to either side. Lastly I try to fill the top (neck and collarbone) by raising the shoulders upwards. I consider this to be the fullest breathe possible. Once I have this I close off my airway and compress the torso to pressurize for a second before reversing the process to let the air escape from top, then lateral, then middle, then bottom. Once the lungs have relaxed, I will force the diaphragm upwards to push as much air out as possible. This will give adaptive resistance training to the diaphragm which will strengthen it through the full range of motion.
When in high stress (running, heavy labour, fear, excitement, etc.) I try to remember breathing. In high stress moments, breathing will become automatic and conscious control will be relinquished unless requested by the mind so I will try to make the request. In these moments, I pay attention to my heart rate with the goal of slowing the heart rate by controlling the breathing. I will attempt to take the largest inhalations, hold briefly then constrict my airway slightly to allow the air to escape under a slight increase in pressure. I will then re-evaluate the heart rate to see if it slows. My long term goal is to have to do the least amount of repetitions with the greatest reduction in heart rate possible. Having this control will benefit me in almost all stressful situations.