Underlining that strategies including preventive measures have been used more frequently in the world recently to reduce death and disability due to cardiovascular diseases, VM Medical Park Ankara Hospital Cardiology Specialist and Breathing Techniques Instructor Assoc. Dr. Özlem Bozkaya said, “Like the heartbeat, breathing is an autonomic function that continues beyond our control without us even realizing it.
Underlining that strategies including preventive measures have been used more frequently in the world recently to reduce death and disability due to cardiovascular diseases, VM Medical Park Ankara Hospital Cardiology Specialist and Breathing Techniques Instructor Assoc. Dr. Özlem Bozkaya said, “Like the heartbeat, breathing is an autonomic function that continues beyond our control without us even realizing it. With the correct breathing technique, which is among the protective strategies, we can protect our heart from stress and anxiety.
Stating that the measures taken before the disease occurs are called "primary" protection in medicine, and the measures taken after the disease occurs are called "secondary" protection to reduce death and disability, Cardiology Specialist Assoc. Dr. Özlem Bozkaya said, “The purpose of primary protection is to maintain the current state of being healthy and to get a quality age. Breathing exercises have a place in both primary and secondary protection.
WE CAN CONTROL OUR BREATH
Pointing out that breathing, like the heartbeat, is an autonomic function that continues beyond our control without our awareness, Assoc. Dr. Bozkaya continued:
“Although it is not an autonomic function, we can control our breathing. We can manage this autonomic function by changing our breathing frequency and depth.
CORRECT BREATHING RATE IN THE WORLD 3-10 PERCENT
Assoc. Dr. Bozkaya said, “After a while, we start to hold our breath unconsciously, to breathe more superficially. Working at a desk during the day and postural disorders restrict our abdominal breathing more. It starts to breathe incorrectly and we don't notice it. However, wrong breathing gives us an alarm with many physical and mental problems such as weakness, fatigue, anxiety disorder, unexplained chronic pain, and unfortunately we do not understand why this alarm originates. Those who get rid of these complaints by correcting their breathing understand the importance of correct breathing.”
WHAT IS TRUE BREATH?
Pointing out that the breath taken in and out through the nose is a calm, quiet and deep breath, Assoc. Dr. Bozkaya said, “In a stressful and anxiety-filled moment, the diaphragm muscle, which is most affected by emotions and responsible for 75 percent of the work of breathing, is locked. At such times, we experience the feeling of being blocked and unable to breathe. With deep and correct breathing, we can solve this deadlock. Breathing is one of the most practical and effective ways to deal with anxiety and stress.
THE KEY TO THE RIGHT BREATH DIAPHRAGM
Emphasizing that the diaphragm, an umbrella-shaped muscle that separates the abdominal organs from the thoracic cavity where the lungs are located, is an organ that performs the respiratory work to a large extent, Assoc. Dr. Bozkaya, “The diaphragm muscle, which moves upwards while breathing; It allows the air in the lungs to be completely evacuated. Using the diaphragm effectively is not just about breathing; It is necessary to increase support for all organs.
THE BODY'S REGENERATION KEY VAGUS
Assoc. Dr. Bozkaya made the following statements about the effects of breath on our body:
“Unlike the sympathetic nervous system, which is activated in times of stress and anxiety, activating us to protect ourselves from dangers; The most important stimulator of the parasympathetic system, which gives the body the command 'rest-repair-relax-heal', is the Vagus nerve. Because this nerve travels through the diaphragm, it is stimulated with every diaphragm movement. The person using diaphragmatic breathing therefore enters the parasympathetic area; 'rest-repair-heal' signal is sent to the body.”
REDUCES PULSE RATE, HAS A BLESSING EFFECT
“When we activate our parasympathetic system, we observe a decrease in heart rate and blood pressure values.
In 13 studies evaluating deep diaphragmatic breathing exercise in hypertensive patients, it was stated that blood pressure values and heart rates decreased with 4 minutes of deep diaphragm exercise performed twice a day for 2 weeks, 6-10 breaths per minute.
RECOMMENDED TO PEOPLE WITH SLEEPING PROBLEM
“Doing the deep diaphragm exercise for 5-10 minutes before going to sleep facilitates the transition to sleep. If you feel sleepy while doing diaphragm exercise during the day, it means you haven't been able to get quality sleep at night. By adding these breathing exercises to your life, you can help improve sleep quality.”
EXAM STRESS, BREATHING IN TIMES OF ANXIETY
“We are exposed to many stressors during the day, we cannot control many external factors, but we can control our physical and mental response to them with breathing. It is possible to improve perception, increase focus and reduce the level of anxiety with deep diaphragm breathing exercise performed before activities that will increase the stress level such as exam times and public speaking. At such times, try to do breathing exercises, even for 5 minutes.”
NOSE RESPIRATORY SHOULD NOT BE IGNORED
“Except in situations where physiological needs increase, such as high-intensity sports, nasal breathing is important for correct breathing. Because the air taken from the nose is moistened and filtered; As the air exhaled from it meets resistance, it prepares the lung for new breath. For this reason, those who have chronic nasal congestion problems should definitely find solutions to the problem by going through an Ear Nose and Throat physician control.”
HOW TO DO DEEP DIAPHRAGM EXERCISE?
“Sitting in a comfortable position, with the right hand on the thoracic cavity and the left hand on the abdominal cavity; Take a deep breath through the nose and exhale through the nose. The exhaled time should be approximately 2 times the inhaled time. For this reason, 4-4-8 breaths are usually used, or 3-3-6 breaths for the beginning. In the 4-4-8 breath, we take a deep breath through the nose for 4 seconds, while we should feel our hand on our stomach rise (as if we are inflating a balloon in the abdomen), then hold the breath for a count of 4 and exhale slowly through the nose for 8 seconds.”