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How to breathe properly?

 

When you breathe properly, the amount of cerebrospinal fluid can increase, helping to reduce stress as well as ease anxiety. Brain health has also improved significantly since then.

* How to breathe properly?

When stress does arise, breathing properly and deeply can help ease anxiety and reduce feelings of stress. To explain this hypothesis, experts have mentioned the close relationship between four factors as follows:

– Calm
– Deep breath
– Good night’s sleep
– Brain health

In addition, they also hypothesized that deep breathing has a significant positive effect on overall health, especially in the brain.

So, do you know how breathing properly affects brain health? The following article will help you answer this question.

* Cerebrospinal fluid: the lifeblood of brain cells.

Before learning about how breathing affects brain health, you will need to understand the concept of cerebrospinal fluid first.

Brain cells are “fed” by a fluid called cerebrospinal fluid (CSF). This fluid is produced by the choroid plexus in the 3rd ventricle.

  • The duties of cerebrospinal fluid include:

– Provides nutrients and oxygen to brain cells.
– Remove waste products from metabolism.
– Protects the brain and nerve organization.

Every day, the total amount of cerebrospinal fluid in the body is changed four times. While you sleep, the blood brain barrier (BBB) will “relax” and allow cerebrospinal fluid to escape along with harmful waste products. This is also why sleep is so important for brain health.

* Sleep affects brain health.

Quality sleep plays an important role in maintaining brain health.
Over the past few years, several studies have used magnetic resonance imaging (MRI test results) to demonstrate a link between breathing and CSF fluid.

* How does proper deep breathing affect cerebrospinal fluid and brain health?

One of the ways to improve the quality of a person’s sleep is to breathe deeply and evenly. Regular breathing can positively influence the flow of CSF by changing thoracic pressure. This helps to increase the amount of CSF fluid reaching the brain as much as possible.
A person with a sleep disorder may have limited levels of cerebrospinal fluid in the brain. Some typical signs include:

– Improper breathing causes poor sleep.
Feeling tired or restless or anxious when you wake up.
Other sleep problems can also affect the flow of cerebrospinal fluid, such as snoring or sleep apnea.

In the past, experts have hypothesized that changes in the flow of cerebrospinal fluid stem from changes in blood pressure in the capillaries during “taking in air” (inhalation). However, many recent studies have proven that the change in thoracic pressure is the direct cause of this.

* So how does thoracic pressure affect the amount of CSF fluid in the brain?

During deep diaphragmatic breathing, the blood pressure in the veins around the thoracic vertebrae (mid back) will change. At this point, in response to the above condition, the veins in the chest will begin to tend to push more cerebrospinal fluid into the spinal cord.

* How does deep breathing affect brain health?

Most veins in the body have valves to prevent blood from flowing backwards. However, the thoracic venous plexus does not have a valve, which means that any pressure that arises can alter the flow of cerebrospinal fluid.

A 2013 study demonstrated that the right amount of deep breathing can even change the rate at which cerebrospinal fluid moves through the brain. More specifically, deep breathing not only increases the amount of CSF fluid reaching the brain, but also sends it deeper into this organ.

Thus, the brain cells will receive more nutrients as well as oxygen to function effectively. As a result, brain health is also significantly improved.

* Tips on how to breathe properly and deeply to improve sleep quality and reduce stress.

After understanding the link between brain health and deep breathing, the next important thing to understand is how to breathe properly, whether awake or asleep. This helps brain cells continue to be nourished by cerebrospinal fluid during the eight hours you rest.

* Breathe properly.

Proper breathing contributes to brain health.
To improve sleep quality as well as brain health, some experts have suggested breathing exercises as follows:

Step 1: Breathe properly to reduce stress.

Lie on your back on the bed and place your hands on your stomach. Remember to relax your body as well as your mind.

Apply the rule of abdominal breathing in yoga: expand your belly when you inhale – pull your belly in when you exhale. Simultaneously:

– Inhale for four seconds.

– Exhale slowly for eight seconds.

You can use your hands to feel the change in your abdominal muscles.
Perform continuously with 30 breaths properly and then pause. Then repeat the exercise three times.

Step 2: Proper breathing helps to increase breathing capacity.

Repeat the operations in Step one until you feel like you’re reaching your limit.
Try to take as many breaths as you can properly.
Then, lengthen the exhalation for 10–12 seconds.
At this point, you may feel more comfortable breathing slowly, as brain cells are receiving large amounts of oxygen from the increased concentration of cerebrospinal fluid.

Step 3: Improve spine posture.

Since cerebrospinal fluid travels to the brain through the spine when you breathe, the position of this bone segment will also affect the amount of CSF fluid. Hold the following pose for two minutes and feel the results it brings:

* Balance your weight in the midfoot, preferably near the heel.

– Bring your hands forward.
– With each proper breath, as your ribcage rises, tilt your center of gravity forward. Be careful not to lift your heels.

In order to keep the body balance, the spine must be straight.

Thus, it can be concluded that brain health depends on how you breathe in order to improve the flow of cerebrospinal fluid. Therefore, you should know how to breathe properly.

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