{"id":1675,"date":"2020-03-05T12:16:42","date_gmt":"2020-03-05T12:16:42","guid":{"rendered":"https:\/\/respiramente.com\/?p=1675"},"modified":"2025-09-29T09:08:50","modified_gmt":"2025-09-29T09:08:50","slug":"the-complete-breathing","status":"publish","type":"post","link":"https:\/\/respiramente.com\/en\/the-complete-breathing\/","title":{"rendered":"The complete breathing"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>We can live two months without food and two weeks without water, but we can only live a few minutes without air.&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Our life begins with an inhalation and ends with an exhalation.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Between the first and the last, an adult person breathes 21.000 times a day.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">However, in general we breathe using only 30% of our capacity.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">As a result of breathing superficially, we don\u2019t obtain all the oxygen we should be obtaining and as a consequence we may notice we have fatigue, lack of energy, anxiety and many other disorders.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In the long run, an insufficient oxygenation will negatiely affect our physical and mental health.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>You may ask yourself, if breathing is a mechanical and natural action, that is produced by itself\u2026&nbsp;<\/strong>&nbsp;<strong>Why aren\u2019t we breathing properly?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">When we are newborns our breathing is long, abdominal, diaphragmatic.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">With this kind of deep breathing, we have a greather capacity to absorb energy and oxygen.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">When we become adults, as a result of bad habits, wrong postures, being exposed to unhealthy envoronmental factors and stress, we start breathing more in the upper part of the rib cage, a kind of breathing that would be more adequate when practicing intense exercise.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>What is the abdominal or diaphragmatic breathing?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">When we breathe, various muscles are at work, but the most active is the diaphragm. This is a muscle that divides our trunk into two parts, when it is relazed it has the shape of a dome and it is connected to the lungs on its lower part.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Below it we have the liver, the stomach, the spleen and the pancreas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">When we inhale, the diaphragm contracts and flattens, pulling the lungs downwards, so that they may expand and fill up.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">As it moves, the diaphragm pushes the abdomen outwards, this is why it is called abdominal or diaphragmatic breathing.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The movement of the diaphragm massages the abdominal organs and this helps improve our digestion, eliminate constipation and gases in the digestive tract.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A diaphragmatic breathing allows us to take a great quantity of air to the lower part of the lungs, that which has a greater alveolar capacity, where gas exchange takes place, and this guarantees, with the exhalation, a better ventilation, oxygen intake and cleaning of the lungs.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The movement of the diaphragm also activates the parasympathetic nervous system, which automatically produces a relaxation of the while organism, moreover it stimulates the heart and blood circulation.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>How do we breathe when we feel nervous?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In general, when we are nervous we have an accelerated breathing, we take in too much air and this produces hiperventilation, that produces a feeling of shortness of breath.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Emotions such as anguish, stress and anxiety, make us forget about our diaphragm and breathe mainly in the chest. This generates muscle tensions and somatizations.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It has been scientifically proven that when we breathe deeply, we chage the activity in the brain cortex.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>What is complete breathing?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Having a complete breathing means using 80-85% of our lung capacity, unifying abdominal, thoracic or intercostal and clavicular breathing, so that our body can receive a good oxygen supply, reducing our blood pressure and the levels of cortisol inn our blood, which increase the feeling of anxiety.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Benefits of a complete and conscious breathing<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Learning to become aware of our breathing and to breathe in a more complete way allows us to have more energy and security, it helps us to calm down in stressful times and to reduce impulsive reactions.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This can be very useful when we have to speak in public, for example.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A good use of our breathing can free us from disorders such as stress, anxiety, physical and mental blockages and toic emotions.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A deep and relaxed breathing contributes in reducing the levels of inflamation, it improves cardiovascular functions and helps us have a healthy metabolism.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>We can live two months without food and two weeks without water, but we can only live a few minutes without air.&nbsp; Our life begins with an inhalation and ends with an exhalation. Between the first and the last, an adult person breathes 21.000 times a day. However, in general we breathe using only 30% [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":1353,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1675","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sin-categoria"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>The complete breathing - Respiramente<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/respiramente.com\/en\/the-complete-breathing\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The complete breathing - Respiramente\" \/>\n<meta property=\"og:description\" content=\"We can live two months without food and two weeks without water, but we can only live a few minutes without air.&nbsp; Our life begins with an inhalation and ends with an exhalation. 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