The revitalizing effect of good oxygenation is more than proven, but most of the population breathes poorly and uses only one third of lung capacity. As a result, they don’t get as much oxygen as they should. Studies show that poor oxygenation affects all health. However, if you are interested to know how to stop shallow breathing, here we give you top tips that will help you to improve the capacity of the lungs.
Watch your posture and you will breathe better
Some postures encourage the lungs to expand and improve air access. As you walk, keep your back straight and your gaze straight ahead to facilitate breathing, and pace yourself as you walk. Take in air in one step, release it in two. When you are sitting, the posture that eases breathing is the one that allows you to support your entire back, ensuring that the spine is well aligned and the shoulders relaxed.
Walk first thing in the morning
A study published in the journal suggests that people with asthma who suffer from vitamin D deficiency are more prone to attacks. It also concluded that this vitamin helps them breathe better. You can get it by exposing yourself to the sun first thing in the morning, ten minutes a day.
Clean air at home
This aspect is very true as it a worldwide problem. The air you breathe at home can be highly polluted by the presence of radon, a gas of natural origin that comes from the disintegration of substances in rocks and soil. With good ventilation and avoiding cracks and holes in ground floors it is avoided. Also check the humidity level: the ideal is 45%. If your skin or eyes dry out easily, try adding humidifiers.
Avoid breathing toxic
Toxic gases and suspended particles (from paints, insecticides) irritate the lungs and bronchial tubes and facilitate the development of respiratory diseases.
Maintain good hydration
The airways have to defend themselves from external pathogens and they do so by generating mucus, but the body cannot manufacture that mucus correctly if it is not hydrated, so it is convenient for you to take this into account. Not surprisingly, dehydration is considered a risk factor for respiratory diseases, such as asthma and chronic bronchitis. Drink 8 glasses of water a day to protect lung tissues.
Foods that help the lungs
The egg and the intense red, green or yellow vegetables contain vitamin A, which works by improving the respiratory membranes. Citrus fruits, kiwi, tomato and watercress provide vitamin C, which protects cells from toxins such as CO2, nitrosamines from food or free radicals. We also agree chard and almonds, as vitamin E is the best nutrient that strengthens the lungs and reduces the risk of serious lung disease. The fish, seafood and whole grains provide selenium, a substance like vitamin E, detoxifies heavy metals and toxic. Zinc in legumes and brewer’s yeast protects cellular DNA and plays an important role in the process of expelling CO2 from the lungs.
Exercises that strengthen your lungs
Sports such as gentle walking, swimming, and running, and disciplines such as yoga, Pilates, and tai chi are best suited as they involve rhythmic and conscious breathing. At home you can exercise your lung capacity by blowing up a balloon, for example, or buying a device that helps you to restore your lungs capacity. There are even respiratory physiotherapy exercises that are practiced with specialists in case of respiratory problems and diseases, but which would also be a great benefit in healthy people.
It is always suggested to consult with your doctor for further information. It is not a matter that you want to avoid.