myotape:

nose breathing
safe & simple

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patrick mckeown

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There are only two ways to increase carbon dioxide in the lungs. The first is by reducing the breathing volume and the second is by partaking in more physical exercise. Carbon dioxide is the end product from our metabolism, so the more we move our muscles the more carbon dioxide we generate.
 
While exercising, stand up straight and imagine that a string of thread is gently lifting you up from the top of the back of your head. Breathe only through your nose and relax your chest and tummy. As you walk, jog or run with your mouth closed, continue to relax the inner body. In particular, relax the area around your chest and tummy. Use mental commands to tell your body to relax. This is the exact same process as reducing your breathing while sitting.

The objective is to create a need for air. Ensure that you walk at a pace that lets you keep your mouth closed. To make progress, breathing should always be through the nose. Breathing must be controlled and the air shortage should not be so much that it causes you to open the mouth. If you need to open your mouth during physical exercise, you are pushing yourself too hard. Slow down instead and exercise at a level that is right for you.

It does not matter what sort of physical exercise you do. Ideally, you feel breathless, your breathing is controlled and through your nose, and you move enough to produce a sweat. Window shopping isn’t much help. You know that you are breathing correctly during physical exercise if your CP as measured half an hour after you complete your exercise is higher than it was before you began. Another benefit of physical exercise is that it tires your body. You always sleep better when you are physically tired.
 

Breath holds during physical exercise

This exercise is best suited for children, teenagers and adults in relative good health. If your CP is less than ten seconds or if you have any heart complaints, high blood pressure or moderate to severe sleep apnoea; it is advisable not to practise this exercise.

To do this exercise:

  • Breathe in
  • Breathe out
  • Pinch your nose with your fingers
  • While holding your breath, walk up to twenty paces
  • When you release, let go and calm your breathing immediately
  • Walk normally with your mouth closed for between half a minute and one minute to recover, and repeat again
  • Repeat this medium breath hold every minute during a twenty-minute walk
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