Proper Breathing Techniques To Maximize Your Oxygen Intake
Oxygen deprivation is not just something that occurs in people with breathing problems. Even people with healthy lungs can have poor breathing habits that limit the amount of oxygen that reaches their brains. This, in turn, can negatively impact brain function. It can also elevate the risk of developing vascular dementia. In cases where dementia develops, the brain often has been deprived of oxygen for years. Patients with dementia typically wind up requiring senior care services.
On average, the brain consumes three times more oxygen than the body’s muscles. Brain cells can quickly die when oxygen levels are too low. They can also experience a decline in function when deprived of essential oxygen.
The neurons of the brain are capable of performing numerous functions. As a result, when one part of the brain is injured or stops working the way that it should, another part of the brain can take over. Known as brain plasticity, this effect makes it possible to retrain the brain to handle different bodily functions in the event that the part of the brain originally responsible for those functions is damaged.
There is a common misconception that breathing more deeply will deliver extra oxygen to your brain. In fact, however, that isn’t always the case.
Deep breathing depletes CO2 (carbon dioxide) from the body. This, in turn, limits the amount of blood that is flowing into the brain. When CO2 levels are too low, the blood vessels constrict, meaning that the brain doesn’t get as much blood as it should.
Breathing techniques:
1. Go for several short strolls over the course of each day.
You don’t have to travel far to enjoy all of the benefits of exercise. Short, brisk walks help get your blood pumping, increasing blood flow to your brain. Interestingly, you don’t have to walk more than 3 to 5 minutes to start enjoying the benefits of increased circulation.
To get in the habit of taking walks, try setting a timer as a reminder. This is especially important if you work at a desk job where you spend most of your time sitting.
Additionally, take any chance that you have to take a few extra steps. For instance, if you are going to the grocery store, choose a parking spot that is located toward the back of the lot instead of right by the door. Similarly, if you use public transportation, try getting off one stop early and walking to your final destination.
2. Practice abdominal breathing.
With this technique, you should breathe in through your nose slowly, feeling your abdominal area and your diaphragm expand. This ensures that air is reaching the bottom of your lungs where blood flow is the strongest.
Breathing through the nose helps ensure that the air that you breathe in is as oxygenated as possible. Abdominal breathing helps increase the amount of oxygen that finds its way into the bloodstream.
3. Spend time standing.
Researchers have found that the simple act of standing up causes an increase in blood flow to the brain. When participants in the study stood with both their feet touching, the right visual cortex and the anterior lobe both enjoyed increased blood flow. When they stood on a single foot rather than both feet, circulation was boosted in the cerebellar anterior vermis as well as the posterior lobe lateral cortex. Standing with one foot in front of the other, on the other hand, caused increased blood flow in the anterior and posterior vermis, the visual association cortex, and the midbrain.
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