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"No matter what you eat, how much you exercise, how resilient your genes are, how skinny or young or wise you are, none of it matters if you're not breathing properly. There is nothing more essential to our health and wellbeing than breathing: take air in, let it out, repeat 25,000 times a day. Yet, as a species, humans have lost the ability to breathe correctly, with grave consequences. Science journalist James Nestor travels the world to figure out what went wrong with our breathing and how to fix it. Why are we the only animals with chronically crooked teeth? Why didn't our ancestors snore? Nestor seeks out answers in muddy digs of ancient burial sites, secret Soviet facilities, New Jersey choir schools, and the smoggy streets of Sao Paulo, Brazil. He tracks down men and women exploring the science behind ancient breathing practices like Pranayama, Sudarshan Kriya, and Tummo and teams up with pulmonary tinkerers to scientifically test long-held beliefs about how we breathe. Modern research is showing us that changing the ways in which we breathe can jump-start athletic performance, halt snoring, rejuvenate internal organs, mute allergies and asthma, blunt autoimmune disease, and straighten scoliotic spines. None of this should be possible, and yet it is. Drawing on thousands of years of medical texts and recent cutting-edge studies in pulmonology, psychology, biochemistry, and human physiology, Breath turns the conventional wisdom of what we thought we knew about our most basic biological function on its head. You will never breathe the same again"--… (mer)
caimanjosh: Both works delve heavily into the science of breathing. McKeown's book is heavily based on Buteyko's work and goes into much detail on it; Nestor's is more wide-ranging. I'd highly recommend both.
This book feels very much like a late night infomercial, that it’s trying to sell you something. And it is, in a way, just not something you really have to pay for.
Many of the claims seem outlandish, bordering on ridiculous. Breathing can cure emphysema, make you hot when it’s cold, make you cool when it’s sweltering, make you not need to eat or drink for long periods.
Additionally, the information seems disjointed; is it oxygen or carbon dioxide that’s most important? This book seems to think both depending on where in the story you are. Bone structure of animals seems to change drastically in a matter of months, which feels a little odd.
All that said, breathing is one of the most important things we as living creatures do, so learning about it is important, and if nothing else, this book has made me consider more how I’m breathing, which is almost certainly a good thing. ( )
Very good material but frustrating in that the author sets up a tease and then rarely if ever dives into the details. We are left in a bit of a wild chase around different places to try to unveil the mysteries of breath but no substance in conclusion.
I have personally read various texts in breathing in the last year and have gathered more specific understanding than what the author finds in his ten years... Which to me suggests the author is really mostly trying to tell an interesting story as much as inform us on the depth of this field.
Exception to this is the final chapter where some exercises are explained in good detail.
But it is a fun book and yes, breathe with your nose can alleviate many problems. ( )
The book is specifically about breathing--evolutionary history, biology, how it affects the body, and the impact on health, mental wellness, cognitive performance, sport/physical performance, etc. Also covers several breathing practices ranging from yogi and ancient practices to modern scientific applications. You'll learn: • How breathing works, and how human evolution and lifestyle changes have led to physiological changes with implications for how we breathe. • Details of research studies and their findings on breathing's impact on health and disease, cognitive and physical performance, well-being and longevity. • Specific recommendations, techniques, and tips for optimal breathing, including: how to breathe more efficiently, leverage optimal levels of carbon dioxide, shift your posture and reshape your face/jaw for better airflow, and adopt a range of ancient and modern breathing practices (Buteyko method, breath-holding, Tummo technique, Wim Hof method, Breathwork, etc.)
Information från den engelska sidan med allmänna fakta.Redigera om du vill anpassa till ditt språk.
To K.S.
Inledande ord
Information från den engelska sidan med allmänna fakta.Redigera om du vill anpassa till ditt språk.
The patient arrived, pale and torpid, at 9:32 a.m. Male, middle-aged, 175 pounds. Talkative and friendly but visibly anxious. Pain: none. Fatigue: a little. Level of anxiety: moderate. Fears about progression and future symptoms: high.
Citat
Information från den engelska sidan med allmänna fakta.Redigera om du vill anpassa till ditt språk.
During the first trial, Douillard told the athletes to breathe entirely through their mouths. As the intensity increased, so did the rate of breathing, which was expected. By the time athletes reached the hardest stage of the test, pedaling out 200 watts of power, they were panting and struggling to catch a breath. Then Douillard repeated the test while the athletes breathed through their noses. As the intensity of exercise increased during this phase, the rate of breathing decreased. At the final, 200-watt stage, one subject who had been mouthbreathing at a rate of 47 breaths per minute was nasal breathing at a rate of 14 breaths a minute. He maintained the same heart rate at which he'd started the test, even though the intensity of the exercise had increased tenfold. Simply training yourself to breathe through your nose, Douillard reported, could cut total exertion in half and offer huge gains in endurance. The athletes felt invigorated while nasel breathing rather than exhausted. They all swore off breathing through their mouths ever again.
Finding the best heart rate for exercise is easy: subtract your age from 180. The result is the maximum your body can withstand to stay in the aerobic state.
Mouthbreathing causes the body to lose 40 percent more water.
contrary to what most of us might think, no amount of snoring is normal, and no amount of sleep apnea comes without risks of serious health effects.
The right nostril is a gas pedal. When you're inhaling primarily through this channel, circulation speeds up, your body gets hotter, and cortisol levels, blood pressure, and heart rate all increase. This happens because breathing through the right side of the nose activates the sympathetic nervous system, the "fight or flight" mechanism that puts the body in a more elevated state of alertness and readiness. Breathing through the right nostril will also feed more blood to the opposite hemisphere of the brain, specifically to the prefrontal cortex, which has been associated with logical decisions, language, and computing.
Inhaling through the left nostril has the opposite effect: it works as a kind of brake system to the right nostril's accelerator. The left nostril is more deeply connected to the parasympathetic nervous system, the rest-and-relax side that lowers blood pressure, cools the body, and reduces anxiety. Left-nostril breathing shifts blood flow to the opposite side of the prefrontal cortex, to the area that influences creative thought and plays a role in the formation of mental abstractions and the production of negative emotions.
Our bodies operate most efficiently in a state of balance, pivoting between action and relaxation, daydreaming and reasoned thought. This balance is influenced by the nasal cycle, and may even be controlled by it.
In a single breath, more molecules of air will pass through your nose than all the grains of sand on all the world's beaches—trillions and trillions of them. These little bits of air come from a few feet or several yards away. As they make their way toward you, they'll twist and spool like the stars in a van Gogh sky, and they'll keep twisting and spooling and scrolling as they pass into you, traveling at a clip of about five miles per hour.
They gathered two decades of data from 5,200 subjects, crunched the numbers, and discovered that the greatest indicator of life span wasn't genetics, diet, or the amount of daily exercise, as many had suspected. It was lung capacity. The smaller and less efficient lungs became, the quicker subjects got sick and died. The cause of deterioration didn't matter. Smaller meant shorter. But larger lungs equaled longer lives.
Moderate exercise like walking or cycling has been shown to boost lung size by up to 15 percent.
What Stough had discovered, and what Martin had learned, was that the most important aspect of breathing wasn't just to take in air through the nose. Inhaling was the easy part. The key to breathing, lung expansion, and the long life that came with it was on the other end of respiration. It was in the transformative power of a full exhalation.
What's less acknowledged is the role carbon dioxide plays in weight loss. That carbon dioxide in every exhale has weight, and we exhale more weight than we inhale. And the way the body loses weight isn't through profusely sweating or "burning it off." We lose weight through exhaled breath. For every ten pounds of fat lost in our bodies, eight and a half pounds of it comes out through the lungs; most of it is carbon dioxide mixed with a bit of water vapor. The rest is sweated or urinated out.
The lungs are the weight-regulating system of the body.
"Everyone always talks about oxygen," Olsson told me during our interview in Stockholm. "Whether we breathe thirty times or five times a minute, a healthy body will always have enough oxygen!" What our bodies really want, what they require to function properly, isn't faster or deeper breaths. It's not more air. What we need is more carbon dioxide.
Blood with the most carbon dioxide in it (more acidic) loosened oxygen from hemoglobin. In some ways, carbon dioxide worked as a kind of divorce lawyer, a go-between to separate oxygen from its ties so it could be free to land another mate. This discovery explained why certain muscles used during exercise received more oxygen than lesser-used muscles. They were producing more carbon dioxide, which attracted more oxygen. It was supply on demand, at a molecular level. Carbon dioxide also had a profound dilating effect on blood vessels, opening these pathways so they could carry more oxygen-rich blood to hungry cells. Breathing less allowed animals to produce more energy, more efficiently. Meanwhile, rapid and panicked breaths would purge carbon dioxide. Just a few moments of heavy breathing above metabolic needs could cause reduced blood flow to muscles, tissues, and organs. We'd feel light-headed, cramp up, get a headache, or even black out. If these tissues were denied consistent blood flow for long enough, they'd break down.
"Carbon dioxide is the chief hormone of the entire body; it is the only one that is produced by every tissue and that probably acts on every organ," Henderson later wrote. "Carbon dioxide is, in fact, a more fundamental component of living matter than is oxygen."
They discovered that the optimum amount of air we should take in at rest per minute is 5.5 liters. The optimum breathing rate is about 5.5 breaths per minute. That's 5.5-second inhales and 5.5-second exhales. This is the perfect breath.
Breathing, as it happens, is more than just a biochemical or physical act; it's more than just moving the diaphragm downward and sucking in air to feed hungry cells and remove wastes. The tens of billions of molecules we bring into our bodies with every breath also serve a more subtle, but equally important role. They influence nearly every internal organ, telling them when to turn on and off. They affect heart rate, digestion, moods, attitudes; when we feel aroused, and when we feel nauseated. Breathing is a power switch to a vast network called the autonomic nervous system.
exposing the body to carbon dioxide, whether in water or through injections or via inhalation, increases oxygen delivery to muscles, organs, brain, and more; it dilates arteries to increase blood flow, helps dissolve more fat, and is a powerful treatment for dozens of ailments.
Humans "rust" as well. As the cells in our bodies lose the ability to attract oxygen, Szent-Gyorgyi wrote, electrons within them will slow and stop freely interchanging with other cells, resulting in unregulated and abnormal growth. Tissues will begin "rusting" in much the same way as other materials. But we don't call this "tissue rust." We call it cancer. And this helps explain why cancers develop and thrive in environments of low oxygen.
The Indus Valley was the birthplace of yoga.
Video and audio tutorials of these techniques, and more, are available at mrjamesnestor.com/breath.
Box Breathing
Navy SEALs use this technique to stay calm and focused in tense situations. It's simple:
• Inhale to a count of 4; hold 4; exhale 4; hold 4. Repeat.
Longer exhalations will elicit a stronger parasympathetic response. A variation of Box Breathing to more deeply relax the body that's especially effective before sleeping is as follows:
• Inhale to a count of 4; hold 4; exhale 6; hold 2. Repeat.
Try at least six rounds, more if necessary.
Avslutande ord
Information från den engelska sidan med allmänna fakta.Redigera om du vill anpassa till ditt språk.
The wave comes, washes over and runs up, then turns around and recedes, back to the ocean.
Hänvisningar till detta verk hos externa resurser.
Wikipedia på engelska
Ingen/inga
▾Bokbeskrivningar
"No matter what you eat, how much you exercise, how resilient your genes are, how skinny or young or wise you are, none of it matters if you're not breathing properly. There is nothing more essential to our health and wellbeing than breathing: take air in, let it out, repeat 25,000 times a day. Yet, as a species, humans have lost the ability to breathe correctly, with grave consequences. Science journalist James Nestor travels the world to figure out what went wrong with our breathing and how to fix it. Why are we the only animals with chronically crooked teeth? Why didn't our ancestors snore? Nestor seeks out answers in muddy digs of ancient burial sites, secret Soviet facilities, New Jersey choir schools, and the smoggy streets of Sao Paulo, Brazil. He tracks down men and women exploring the science behind ancient breathing practices like Pranayama, Sudarshan Kriya, and Tummo and teams up with pulmonary tinkerers to scientifically test long-held beliefs about how we breathe. Modern research is showing us that changing the ways in which we breathe can jump-start athletic performance, halt snoring, rejuvenate internal organs, mute allergies and asthma, blunt autoimmune disease, and straighten scoliotic spines. None of this should be possible, and yet it is. Drawing on thousands of years of medical texts and recent cutting-edge studies in pulmonology, psychology, biochemistry, and human physiology, Breath turns the conventional wisdom of what we thought we knew about our most basic biological function on its head. You will never breathe the same again"--
)
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5
Many of the claims seem outlandish, bordering on ridiculous. Breathing can cure emphysema, make you hot when it’s cold, make you cool when it’s sweltering, make you not need to eat or drink for long periods.
Additionally, the information seems disjointed; is it oxygen or carbon dioxide that’s most important? This book seems to think both depending on where in the story you are. Bone structure of animals seems to change drastically in a matter of months, which feels a little odd.
All that said, breathing is one of the most important things we as living creatures do, so learning about it is important, and if nothing else, this book has made me consider more how I’m breathing, which is almost certainly a good thing. (