Learn to breathe correctly and improve your health –

protected health

Because of the rush and pollution, our breathing is more and more shallow. With that, we stop using the full capacity of the lung and taking advantage of the oxygen we inspire. Science has proven the action of breathing on the autonomic nervous system, which controls the body’s reactions in alert situations (releasing substances that alter body temperature and blood pressure), as well as the return to normal state. This explains why doctors are increasingly recommending breathing exercises to treat hypertension, stress and anxiety.

positive emotions

Breathing is closely related to our emotional state. That is, just as what we feel reflects on our breathing rhythm, we can control inspiration and expiration to induce calm. Maurício Tavares cites an Indian study with three groups of patients with depression. “One of them did not take any medication, another used antidepressants and the third practiced sudharshan kryia (a specific technique to treat stress, anxiety and depression) once a day”, he says. “At the end of the research, the rate of reduction in disease symptoms in those who practiced guided breathing was 67%, a level similar to that of volunteers who consumed medication”, he adds.

radiant skin

Beauty also appreciates it when you focus on your breath. After all, with better tissue oxygenation, the skin stays luminous and youthful for longer. The same medical study conducted in India showed that after five months of practicing the technique applied against depression, the volunteers had more antioxidants in their bodies, substances capable of slowing down the aging not only of the skin, but of the whole body. Calm breathing also ensures better sleep, which makes quite a difference when looking in the mirror in the morning, as it is during the night that substances responsible for tissue regeneration occur. That’s why those who suffer from insomnia are always tired and it shows on their faces, with dark circles and dull skin and hair.

weight under control

After seeing the relationship between breathing and sleep, understanding why breathing well can help you lose weight is just a jump away: the less you sleep, the more your body produces the hormone ghrelin (which increases hunger) and the less it releases leptin (which controls satiety). There’s more: “Complete breathing helps to massage the organs responsible for digestion, making the process more efficient and helping to break down fat in the body”, observes yoga teacher Márcia De Luca, from YogaFlow CIYMAM. Not to mention that, staying awake longer, you are more likely to attack the fridge out of turn and continue to produce cortisol during the day. In excess, the stress hormone leads to fluid retention and fat accumulation.

gymnastics to inspire

Yoga, tai chi chuan and pilates are classes that have breathing as a fundamental principle: they see it as a link between body and mind and are great for increasing awareness of inspiration, expiration and movement. Running and swimming are ideal aerobic exercises to challenge your breathing muscles and improve your lung capacity. However, all physical activity, when done regularly and consciously, is good for increasing awareness of breathing. Those who practice bodybuilding, for example, need to perform part of the movement while inhaling and return to the starting position when exhaling.

breathe relieved

In the cold, breathing well is an arduous mission. “Temperature changes weaken the immune system and favor crises in those with asthma, rhinitis and bronchitis”, says pulmonologist Valéria Cristina Martins, from the São Paulo Society of Pulmonology and Phthisiology. “To make matters worse, the air becomes drier and more polluted, which prevents it from being filtered properly through the nostrils. As we tend to crowd together in closed spaces, the risk of cold and flu is also higher.” See how to avoid problems.

Use a bowl of water in your bedroom at night and at work if necessary. But change the water every day so as not to accumulate dust. Leave windows open as much as possible in your home and office to circulate air. Wash carpets, curtains, duvets and blankets once a month in order to avoid the accumulation of dust and mites, the main villains of allergic crises. At home, avoid cleaning products with a very strong smell, as they can trigger flare-ups.

Power on the menu

Consuming foods that benefit the respiratory system removes the risk of diseases. Nutritionists Fernanda Granja, from São Paulo, and Julia Vasconcellos, from Rio de Janeiro, indicate the best options

Linseed
It acts as an emollient on the mucous membranes, relieving symptoms of respiratory problems. One tablespoon a day, preferably crushed seed, is enough to protect your health.

Ginger
Gingerol, the compound that gives the root its spicy flavor, is an antioxidant and anti-inflammatory. To consume in the form of tea, just boil a few slices for a few minutes.

Garlic
Alliin and allicin present in food fight infections by bacteria, fungi and viruses. The ideal is to consume garlic raw, but it’s not easy: try minced in a yogurt-based salad dressing.

citrus fruits
Guava, orange, acerola, tangerine… rich in vitamin C, they boost immunity and prevent flu, colds and respiratory tract infections. Eat at least one a day.

Calmer and warmer

There is a breathing technique for almost every situation. Yoga teachers Márcia De Luca and Wal Nunes teach two that are very useful for everyday life:

1. Want to scream in the middle of a traffic jam or jump on your boss’ neck? Breathe. Sitting comfortably, block your right nostril with your thumb and inhale deeply through your left. With your lungs full, close your left nostril with your index finger and exhale through the right. Inhale again through the right nostril, cover it and exhale through the left. Repeat as many times as you like, until you feel calmer. “Breathing will help quiet the mind, regain rationality and prevent you from acting impulsively”, teaches Márcia De Luca.

two. The breath of fire chases away the cold and can help you in the morning when you need the courage to jump out of bed. To practice kaphalabati pranayama, the Indian name for the technique, sit cross-legged or in a comfortable position with your spine straight. Inhale and exhale slowly and deeply for a few seconds. Then quickly inhale and exhale through your nose, pushing the air with the force of your abdomen. Repeat without stopping for one minute, pause for one minute (breathing slowly) and repeat this sequence two more times. Then go back to breathing normally. “You will notice the change in the thermal sensation and feel energized in the act”, says Wal Nunes, from São Paulo.