How good is the right way to breathe deeply?

The article was professionally consulted with Master, Doctor Dang Xuan Cuong - Department of Emergency Resuscitation - Vinmec Hai Phong International General Hospital.

Breathing is a basic human activity. Most of us breathe unconsciously, hardly paying attention to our breathing pattern. However, unlike the contractions of the heart or stomach, humans can control their own breathing. Breathing is an important movement, oxygen is inhaled to create energy and then carbon dioxide is released. Proper breathing helps the body always feel full of energy.

Deep breathing exercises bring many unexpected benefits to us such as:
Maintain a positive and happy spirit Deep breathing exercises will help you relax your mind, reduce stress and feel more balanced . The reason is that when taking deep breaths regularly, the parasympathetic nervous system is activated, increasing the production of hormones that create a feeling of pleasure. With a good mood, your life will become happier. This benefit was not observed when maintaining short, shallow breathing movements.
So when there is conflict or trouble, you should stop and take a few deep breaths. You will feel calmer to make the right decisions that won't make you regret later. Good relationships should also be preserved by applying this secret.

Improves Cardiovascular System It's been proven that deep breathing is good for the heart. The heart is supplied with more oxygen, so it can always work well without being overloaded.
Strengthening the immune system and digestion Taking a deep breath has the effect of activating the sympathetic nervous system, stimulating a healthy immune system. Blood circulation to the organs of the digestive system is improved, providing enough oxygen to ensure good operation.
Maintain a reasonable weight The process of physical exercise has the effect of burning energy and consuming excess fat. Deep breathing is a necessary movement when we exercise, promoting faster fat burning.
Form good posture for the skeleton Poor posture can directly lead to incorrect breathing. When breathing deeply, the lungs are filled with air, the ribcage expands, the spine straightens, the shoulder blades are opened back to help create a straight and beautiful posture.
Emotional control Emotions and breathing are closely related. When angry, the breath becomes deep and long. In contrast, when nervous, anxious, breathing tends to become more rapid and shallow. Therefore, controlling your breath can also help you control your thoughts and emotions. Deep breathing will help you keep your thoughts and thoughts in a positive way, reduce anxiety and stress, and improve your quality of life.
Pain relief, inflammation reduction Today, deep breathing is considered as a treatment for common aches and pains. Proper breathing helps the body release endorphins, natural pain relievers, reduce the amount of acid in the body, enhance the elimination of toxins and reduce the likelihood of developing disease. Deep breathing can also prevent cancer.

Most of us often have improper breathing habits, so we often do not use all of the respiratory surface of the lungs. Signs that you are not breathing effectively:
Constantly tired: inefficient breathing means that the body is not supplied with enough oxygen, then the energy produced is not enough to supply it. for daily activities. Shoulder and neck pain: breathing through the chest cannot help the lungs expand to the maximum. The muscles of the shoulders, neck, and back of the neck must work harder to open up the chest to increase the amount of air that passes through the lungs. This repetition and stretching will create spasms and aching sensations in this muscle group. Mouth breathing: this is a common mistake. Many people often use their mouth to breathe instead of using their nose. The respiratory system will receive more oxygen than it needs, releasing more carbon dioxide. This not only makes the body easy to fall into a state of nervousness, palpitations, but also makes the mouth dry and has an unpleasant odor. Unconsciously holding your breath: When you find yourself having short, unconscious breaths, you may be experiencing stress yourself. This sign reminds you to stop and take a deep breath to regain your balance.

The deep breathing technique has many benefits, but it is not too difficult to follow these instructions:
Step 1: slow, deep exhale through the nose for about 5 seconds. This movement helps to bring out as much excess air in the lungs as possible, preparing for the step of taking a deep breath and filling the lungs. You can increase the force of air out by contracting the abdominal muscles as indicated by the abdominal contraction. Step 2: Inhale slowly, deeply through the nose for about 5 seconds. At this point you need to feel your belly expand, which means you are breathing thanks to the diaphragm, the body's main respiratory muscle. Repeat this movement about 5 to 10 times in a relaxed position of the shoulders and neck. Counting breaths during practice helps to increase concentration, making it more convenient for beginners. You should check your breathing once every hour. The deep breathing method should also be applied in difficult, troublesome or nervous situations.
Deep breathing is one of the ways to improve the quality of gas exchange. Deep breathing brings many benefits, helping to clear the mind, happy spirit and healthy body. Learning to breathe deeply for a few minutes a day is something everyone should be concerned about and practice regularly.