More oxygen makes its way to the cells in the body with slow, deep breathing. Rapid, shallow breathing usually indicates levels of stress often resulting from emotional turmoil. The effects of stress from the shallow rapid breathing create additional health problems, such as heart disease and high blood pressure. According to Optimal Breathing, fewer air pollutants enter the system with slow measured breathing and the entire nervous and circulatory systems are less stressed.
Amounts
The average person takes in approximately 12 breaths per minute, according to Optimal Breathing. The ideal intake of oxygen is six deep breaths. Slower and deeper breaths alert the other body systems to function optimally because there is so little stress on the body. The autonomic nervous system receives alerts from rapid shallow breathing and kicks the adrenaline and nervous system into high gear, placing unneeded stress on the body.
Techniques
Breathing in through the nose and exhaling through the mouth is the most effective technique for healthy breathing. Breathing through the mouth is associated with a number of respiratory disorders including asthma, heart disease and high blood pressure. The nose is equipped with mucus to regulate the nerves that control breathing, filter and warm the air as it enters the lungs. The sense of smell located in the nose also alerts the body to dangerous air qualities. Additionally, oxygen levels are decreased as mouth breathing creates an imbalance in the oxygen and carbon dioxide levels required for optimum health.
Effects
Improper breathing negatively affects the immune system, which is the body's internal protection against disease, bacteria, harmful chemicals and even cancer, according to the Cleveland Clinic. Cardiovascular health achieved through regular aerobic exercise maintains lung health and supports a strong immune system. Deep breathing exercises, combined with mind calming activities such as yoga or meditation, control stress levels that also damage the immune system.
Features
In addition to affecting the cardiovascular, nervous and immune systems, improper breathing also can directly impact your voice. The voice is an integral piece of overall health because it performs a vital part in human communications. According to the National Institutes on Deafness and Other Communication Disorders, deep breaths that fill the diaphragm are required to maintain a clear, strong voice.
Benefits
Deep, conscious breathing can help prevent a wide range of medical conditions. It also carries a number of health benefits. According to the American Holistic Health Association, overall mind and body health improve with proper breathing. The lungs operate at a greater capacity and receive the proper exercise for optimum health. Energy and mood levels remain higher with deep breathing regularity.
References
- Optimal Breathing: How Much Air do We Breathe?
- Optimal Breathing: Nose Breathing
- Cleveland Clinic: Diet, Exercise, Stress and the Immune System
- National Institutes on Deafness and Other Communication Disorders: Taking Care of Your Voice
- American Holistic Health Association: Health Benefits Abundant If You Remember to Breathe
