FAQs (and not so FAQs) About Breathing
Let us have a look at the mechanics of breathing and how it can help us improve our breathing.
What do you mean we have to learn breathing? Doesn’t it happen on its own? Yes. It does. But even then we can learn to improve breathing. Breathing muscles are controlled by both involuntary and voluntary mechanisms. The body automatically breathes even if we don’t deliberately think about it. But if we control our breathing (make it slower / faster / deeper) we can do so.
Muscles? Don’t we breathe through the lungs?
We exchange oxygen and carbon dioxide through the capillaries in the lungs. But the expansion and contraction of the lungs are controlled by muscles. Breathing involves 3 sets of muscles - the diaphragm, the intercostals, the sternum. In common parlance, the dome separating the lungs from the stomach cavity, the muscles around the rib cage, and the ones around the neck and shoulders. There are accessory muscles involved too. These are recruited during times of exercising because of the increased metabolic need and if there is a dysfunction in the respiratory system. The speciality of the intercostal muscles around the ribcage is that they are composed of fatigue resistant muscle fibers. Thankfully that means they never need to stop and take rest like we do. (I wonder how much more efficient we could be if there were more of these around the body.) What is good breathing? In simple terms, slower and deeper, involving not only the chest muscles, but also the diaphragm. In medical terms, the higher the lung capacity (the amount of air you take in with each breath) is, the better. Which is better? Fast or slow? Slower breathing is better. Mental and physical conditions affect breathing and vice versa. The breathing is faster when one is angry or anxious, and slower when calm. The body-mind consumes less energy when you are calm. This is why meditation leads to lesser requirements for food and sleep. Do you recall feeling drained just after an exam (mental state : prolonged period of anxiety) and making plans to sleep late next morning, only to wake up early the next day super refreshed and energetic because the exam is over (mental state : happy and calm)? Is it all unalloyed good? No. Some words of caution. Hyperventilation occurs when you start breathing very quickly. Exhaling more than you inhale causes low carbon dioxide levels in your body. Deeper breathing takes in more oxygen. Though the respiratory process throws out the carbon dioxide, too much oxygen and too less carbon dioxide lead to narrowing of the blood vessels that supply blood to the brain. This may make you feel lightheaded, have a rapid heartbeat, feel short of breath, numbness or tingling in hands or feet, anxiety, and even fainting. The trick is to breathe slower AND deeper to maintain the natural balance of the two gases. Can breathing exercises be done anytime? Slow breathing can be done anytime. Fast breathing is generally practiced early in the day. But any breathing exercise has to be performed on an empty stomach. What’s with the empty stomach? Can’t pranayama be done after eating? No. The aim of pranayama is to redirect the flow of energy / prana along the spine. After eating, energy is needed to digest the food and taking it away from the stomach is not advised. (The energy being drawn to the stomach is also the reason you feel sleepy after a heavy meal.) A gap of 2.5 to 3 hours is advised after a full meal before practicing pranayama. Also, it is really difficult to perform the bellowing action with the diaphragm if the stomach is full. It will be very discomforting to draw the stomach in or push it out on a full stomach. This goes for all types of pranayamas, and consumption of both food and drinks. Maybe you have noticed it is difficult to sing after eating a full meal. Do you have more questions regarding Pranayama? Let us know so everyone can benefit.
Additional Resources :
A medical article enumerating all the muscles involved in breathing https://www.physio-pedia.com/Muscles_of_Respiration
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