We all think we know how to breathe. We do it in our sleep and don't think about it at all under normal circumstances. Many adults breathe in a very shallow manner. The lungs need to be fully inflated from time to time. Is there a better way to breathe? Most Martial Artists may have been instructed on some breathing techniques. Breathing slowly in and out through the nostrils is a beneficial way to breathe. It relaxes the blood vessels, reduces blood pressure, focuses the mind and provides increased oxygen to the cells. This type of breathing produces Nitric Oxide (different than Nitrous Oxide) which has significant health benefits.
By acting as a vasodilator, Nitric oxide relaxes the inner muscles of the blood vessels which helps the blood flow easily and reduces blood pressure. This increases oxygen delivered to the tissues which increases stamina during athletic performance. Nitric Oxide acts as a neurotransmitter and assists the immune cells to respond quickly to pathogens, thus helps us fight off illness. When delivered in high doses, it is very toxic to cancer cells and sensitizes them to chemotherapy and radiation.
It is very relaxing to deliberately breathe in this manner, especially if you breathe deeply and push the abdomen out with each breathe and pull the abdomen in with each exhalation.
Nitric oxide made by our bodies using this method of breathing is great for overall health.
A second method of breathing is called: Box breathing.
Box breathing helps you focus your mind and relieves anxiety. It is performed in the following pattern:
Inhale: 4 seconds
Hold: 4 seconds
Exhale: 4 seconds
Hold: 4 seconds
Emergency response and Military personnel usually know and employ this technique of breathing to manage anxiety responses triggered by stressful situations.
Doing breathing exercises is just as important as doing other physical exercises. It is especially useful for Martial Arts and Sports training. Julie Haskins, Sensei
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