Correct breathing method: What is it?

How Does the Breathing Process Work?

The breathing process is a complex air exchange mechanism that involves the following parts of the body:

• Lungs: The lungs are a pair of spongy organs located on either side of the chest. They expand when a person inhales and contract when exhaling.
• Diaphragm: A thin muscle located beneath the lungs and above the abdominal cavity. Its movement up and down helps the lungs contract and expand.
• Intercostal muscles: These are the muscles between the ribs, which assist in breathing by helping the chest cavity expand and contract.

The lungs, diaphragm, and intercostal muscles work together to allow a person to breathe. During inhalation, the diaphragm contracts and moves downward, increasing the space in the chest cavity, allowing the lungs to expand and fill with air. During exhalation, the diaphragm relaxes, reducing the space in the chest cavity, causing the lungs to empty and release air.

Proper Breathing Technique

Although breathing is a natural process, some may be surprised to learn that there is a right and wrong way to breathe. The American Lung Association (ALA) has provided the following tips on healthy breathing.

Using the Nose

Breathing through the nose can reduce breathing speed, which helps the lungs function more efficiently. It also facilitates the intake of nitric oxide, which aids in transporting oxygen throughout the body.
Breathing through the nose also allows for the following:

• Filtering air from toxins and allergens, preventing them from entering the body
• Warming very cold air
• Humidifying very dry air
• Mouth breathing may be necessary at times, such as during exercise or when experiencing sinus congestion.

Using the Belly

The most effective way to breathe is by pushing air down toward the belly. When the diaphragm contracts, the abdomen expands to fill the lungs with air. “Belly breathing” is effective because it pulls the lungs downward, creating negative pressure in the chest, which in turn draws air into the lungs.

Tips for Healthy Breathing and Lungs

The following tips can help support breathing and maintain lung health:

• Don’t overthink breathing. While it’s useful to know the correct way to breathe, it’s important not to overthink it, as this may lead to anxiety or shortness of breath in some people.
• Remember that natural breathing is a carefully regulated process that doesn’t require conscious thought.
• Maintain a healthy lifestyle. Things like regular exercise, weight management, eating smaller meals, and quitting smoking can all improve breathing.
• Monitor air quality and try to avoid polluted areas.