Breath: The New Science of a Lost Art, by James Nestor
You will take humigit-kumulang 26,000 breaths today. Kung paano mo makukumpleto ang iyong paghinga (heavy or light, deep or shallow, through the mouth or the nose) ay magkakaroon ng malaking epekto sa iyong nararamdaman.
Pagkatapos kong basahin ang “Breath,” Sinimulan kong tanungin ang aking sarili ng two questions to optimize my breathing and feel my best:
“Am I nasal breathing?”
Halos 50% ng mga bata at matatandang Pinoy ay chronic mouth breathers.
Author James Nestor implanted silicone plugs sa kanyang ilong ng sampung araw to see how chronic mouth breathing would affect his health.
Pagkatapos lamang ng ilang oras ng paghinga sa bibig, he felt awful. His heart rate variability plummeted, nagpapahiwatig na siya ay nasa isang estado ng chronic stress. Ang kanyang blood pressure ay tumaas ng 13 points, putting him in a stage two state of hypertension.
The longer Nestor’s nose was plugged, hindi na siya nakakapag-concentrate sa trabaho and can’t remember simple facts. Mouth breathing was making him dumber.
After ten days of mouth breathing, Nestor removed the silicone plugs and breathed through his nose again. After just a few hours of nasal breathing, Nestor felt like a different person ‐ he experienced more mental clarity, his blood pressure stabilized, and his stress was gone.
Nestor learned the importance of nasal breathing the hard way.
Kapag huminga tayo sa pamamagitan ng ating ilong, we purify, heat, moisten, and pressurize the air we breathe, which increases the amount of oxygen we absorb by 10 to 15%.
Kapag huminga tayo sa ilong, we create six times more nitric oxide sa ating katawan. Ang nitric oxide gas ay nagpapataas ng blood circulation sa buong katawan, na nagpapahintulot sa katawan to function at peak efficiency.
For an additional boost of nitric oxide, paminsan-minsan make a small noise at the back of your throat habang humuhinga ka sa ilong.
Gayahin si Darth Vader from “Star Wars” or hum while you exhale. Humming ay proven na lumilikha ng 15‐fold increase in nitric oxide.
Sa kasamaang palad, maraming Pinoy ang hindi nakakakuha ng mga benepisyo ng nasal breathing because they’re chronically congested. Kung ikaw ay congested at nahihirapang huminga sa ilong, gawin ang sumusunod na ehersisyo:
- Huminga sa pamamagitan ng iyong ilong, then pinch your nose shut and hold your breath.
- Shake your head up and down or side to side to keep your mind off the breath hold.
- Kapag nakakaranas ka ng matinding sensasyon upang huminga, take a slow controlled breath through your nose.
- Ulitin ang ehersisyong ito until you can comfortably breathe in and out of your nose.
If you routinely remind yourself na huminga sa pamamagitan ng iyong ilong, it will get easier to nasal breathe.
Nestor says, “Nasal breathing begets more nasal breathing,” because when you breathe through your nose, pinapalakas mo ang mga tissues and muscles sa iyong nasal airway upang manatiling bukas.
“Could I breathe less?”
“A perfect man breathes as if he’s not breathing.”
‐ Lao Tzu
Sa Japan, legend has it that an aspiring samurai soldier had a feather placed under his nose while he inhaled and exhaled. Kung gumalaw ang balahibo, the soldier would be dismissed at hindi na maaaring maging samurai.
When breathing, less is more.
When you breathe less frequently, nakakaipon ka ng carbon dioxide sa mga cells ng iyong katawan. The more carbon dioxide in a cell, the more oxygen will leave the blood to go to that cell.
Samakatuwid, the more carbon dioxide you have in your body, the more oxygen you absorb at mas maganda ang iyong pakiramdam.
“Carbon dioxide is the chief hormone of the entire body; it is the only one that is produced by every tissue.”
‐ Yandell Henderson, the director of the Laboratory of Applied Physiology at Yale
Habang binabasa mo itong article na ito, subukan mong huminga nang tatlong beses na mas mabagal and softer kaysa sa kasalukuyan mong paghinga.
Experiments show that subjects can maintain high blood oxygen levels while increasing carbon dioxide by 25% simply by reducing the number of breaths they take from 18 breaths a minute (the number of breaths the average Filipino takes) to six breaths a minute.
When stressed, we tend to breathe quickly. At kapag mabilis tayong huminga, our lungs only absorb about a quarter of the oxygen we inhale, and exhale the rest, kasama ang malaking halaga ng carbon dioxide.
Samakatuwid, mahalagang mapansin mo ang iyong breathing during the day at tanungin ang iyong sarili, “Could I breathe less?” Dahan-dahang mag-inhale and exhale and take comfortable pauses between breaths.
Ang layunin ng bawat paghinga ay kumuha ng sapat na hangin to meet your metabolic needs and no more.
Author: The Pinoy Engineer
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