Should I breathe deeply through my mouth or nose?

Everyone knows that sports events have very high physical requirements for athletes, especially long-distance races of several thousand meters, which require athletes to master some breathing techniques, hold their breath when they should, and take deep breaths when they should. Many friends said that everyone knows how to take deep breaths. It is very simple, just take a deep breath. In fact, deep breathing is not that simple. So, do you take deep breaths through your mouth or nose?

Nose: The correct breathing method is to inhale through the nose and exhale through the mouth. In this way, the dust and bacteria in the air can be filtered by the nasal hair in the nasal cavity, blocking most of the bacteria and dust, and can effectively prevent diseases such as upper respiratory tract infections caused by unstable air.

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The specific method is: choose a place with fresh air and do it 2-3 times a day. The combined chest-abdomen deep breathing is similar to the breathing exercises in yoga. When you take a deep breath, the abdomen expands first, then the chest expands. After reaching the limit, hold your breath for a few seconds and gradually exhale. When exhaling, first contract your chest, then your abdomen, and try to expel as much gas as possible from your lungs. Repeat the inhalation and exhalation for 3-5 minutes each time.

Many people know the benefits of deep breathing, but what is easily overlooked is that coughing a few times when you are not sick is also a positive health care action that can clean the lungs, enhance immunity, and protect the respiratory tract from damage. Coughing is a protective reflex action that can clear foreign matter or secretions from the respiratory tract, which are one of the causes of lung diseases. The specific method is: after getting up every day, taking a lunch break or before going to bed, do deep breathing exercises in a place with fresh air. Slowly raise your arms while taking a deep breath, then cough actively to make the air spray out from your mouth and nose, and then let your arms hang down. Repeat this 8-10 times and try to expel the secretions in the respiratory tract.

Deep breathing is the best way to relax yourself, which includes everything from simple deep breathing, yoga, to meditation. Deep breathing not only promotes oxygen exchange between the human body and the outside world, but also slows down the heartbeat and lowers blood pressure. It can distract people from depressing situations and increase self-awareness. When people know they can breathe deeply to stay calm, they can regain control of their emotions and relieve anxiety.

When stress is severe, people can practice deep breathing, which is one of the suggestions experts give to those trying to overcome fear (the biggest stressor).

You can practice deep breathing at any time, not just when you are stressed. For example: on the way to work; before each meal; while exercising; before a performance.