A full exhale offers numerous benefits for the lungs and overall respiratory health. I think we often think of taking big, deep breaths in but not necessarily out.
From a movement point of view, there are great advantages to exhaling fully: being able to bend forward more easily, increasing a stretch on the exhale, being able to find an effective breathing pattern while swimming.
When you inhale, the diaphragm (shown in green) contracts and moves downwards to give your lungs room to take in air. When you exhale the diaphragm softens and relaxes moving upwards towards the lungs.
But physiologically, there are great benefits as well.
Improved Lung Capacity: Fully exhaling helps to expel more air from the lungs, allowing for a greater intake of fresh oxygen with the next breath. This can help increase overall lung capacity and efficiency.
Removal of Stale Air: A complete exhale helps to eliminate stale air and carbon dioxide from the lungs. This process prevents the buildup of stale air, ensuring that the lungs are more efficient at gas exchange and reducing the risk of feeling short of breath.
Enhanced Oxygenation: By fully emptying the lungs, you ensure that the subsequent inhale brings in a maximum amount of fresh oxygen. This can improve the oxygenation of blood, supporting better cellular function and energy levels.
Stress Reduction: A full exhale activates the parasympathetic nervous system, promoting relaxation and reducing stress. Deep, complete breaths can help lower heart rate and blood pressure, contributing to a sense of calm and well-being.
Improved Respiratory Muscle Function: Engaging in full exhalation exercises the respiratory muscles, including the diaphragm and intercostal muscles (between the ribs). This can strengthen these muscles, leading to more effective and effortless breathing over time.
Incorporating techniques like diaphragmatic breathing, Pilates and other breath-focused exercises can help you reap these benefits and improve overall respiratory health and efficiency.
The breathing pattern you have now can be changed, improved over time with exercises. The heart, lungs and diaphragm work together. The stronger the organs are, the better you will breathe.
The following exercise is a workout for your diaphragm and lungs. The point of it is to get the diaphragm used to deeper inhaling and exhaling breaths with more expansion and contraction in the lungs.
Lay on your back and close your eyes.
Take several deep breaths in to fill your ribcage.
Now take another big breath and start counting from 1-10 over and over.
Keep counting until no sound comes out of your mouth and you are completely out of air. Repeat several times
Comentarios