07.01.2014
One of the most basic requirements for an effective exercise session is good oxygenation of your muscles and organs.
While breathing is a fundamentally natural function of human beings, it can be negatively infl uenced by many factors of modern living such as stress, sitting at a desk all day, and excessive talking. Mouth and nose breathing differ dramatically in terms of the depth of your breath, how the air is “prepared,” and the effects they produce in your body. Nerves in your nasal passages (which connect to your hypothalamus) sense everything about your breathing and use that information to regulate it.
Mouth breathing, which will tend to make you hyperventilate, is a common response to strenuous exercise. Mouth breathing can elevate your heart rate and blood pressure, sometimes resulting in fatigue and dizziness. 10, 11 When you exercise, you may feel relief from breathlessness at first by quickly sucking in air through your mouth, but over time your performance and endurance will be affected. The elasticity of your lungs also depends on nasal resistance, which you only get from nasalbreathing due to the smaller diameter of your nasal passages.12 Poor breathing is even associated with poor posture.
Mouth breathing plays a critical role in bronchial asthma, especially exercise-induced asthma. Greater loss of moisture, which dries out your saliva and contributes to poor oral hygiene; dehydration causes your airways to constrict and makes nose breathing even more difficult, creating a vicious cycle.
We can learn a great deal from the Tarahumara Indian tribe of Mexico, known for running up to 62 miles a day on rocky terrain, into their 60s. There are simple techniques you can learn to gradually transition yourself back into nose breathing.
Since my excitement was renewed about the Buteyko breathing method several months ago, I am now successfully able to complete all of my Peak Fitness Exercises with my mouth closed, even when my heart rate is well above my calculated maximum of 162. The first step to increase your CP is to learn how to unblock your nose with the following breath hold exercise.
Gently nod your head or sway your body until you feel that you cannot hold your breath any longer.


Simply repeat the above exercise several times in succession, waiting about 30 to 60 seconds in between rounds.
Even if you are not an endurance athlete, it is extremely important that you control your breathing when you exercise. Part of the Buteyko Method involves breath hold exercises designed to simulate the effects of high altitude training.
The first step to attaining optimal breathing is to breathe through your nose, not through your mouth. Typical characteristics of overbreathing include mouth breathing, upper chest breathing, sighing, noticeable breathing during rest, and taking large breaths prior to talking. Likewise, your nose and sinuses were designed to optimize breathing in ways that may surprise you. Mouth breathing is analogous to expecting your body to make use of food by bypassing your stomach – it would be missing some critical steps in the digestive process, and the end result would not be good. In a study published in theAmerican Review of Respiratory Disease,19 young asthma patients had virtually no exercise-induced asthma after exercising while breathing through their noses. Rhinitis has been shown to be associated with disrupted sleep,28 fatigue,29 moodiness, snoring and sleep apnea.30 So the trick, then, to minimize these problems is to breathe more lightly, and this happens automatically when you shift from breathing through your mouth to your nose. I thought this would be impossible for me to achieve, but with persistence and gradually increasing the time into the exercise I was nasal breathing, after a few weeks I was able to do it.
The urge to breathe may come in the form of involuntary movements of your breathing muscles, or your tummy may jerk or your throat may contract. The good news is that you will feel better and improve your exercise endurance with each five-second increase in your CP. You should be exercising only to the extent that you can continue breathing through your nose the vast majority of the time.
However, they experienced moderate bronchial constriction after exercising while mouth breathing.


I have become a fan of the Buteyko breathing method, named after the Russian physician who developed it back in the 1950s.
So when he found himself at the top of a mountain crying over a dead butterfly, he knew he needed help. Mouth breathing results in diminished levels of carbon dioxide in your body because it is blown off so rapidly through your mouth. The fastest way to increase your CP is by learning to be mindful of your breathing, noticing whenever you are mouth breathing so you can stop yourself from doing it. It could also be the reason why extreme endurance exercisehas been found to have more risks than benefits for your heart. If your CP is less than 20 seconds, NEVER have your mouth open during exercise, as your breathing is too unstable.
The rule of thumb is to not push yourself to the point where you are unable to maintain nasal breathing. Read on to learn how you can shift your breathing back to the organ that does it best – your nose.
This helps your body to gradually develop a tolerance for increased CO2 – and if you persevere, this will happen quickly.
Dziokonski, who regularly attends a Thursday morning Yoga Warriors session, said yoga has returned to him a sense of calm, and has improved his sleep.



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