12 tips to open the airways and breathe better
Unfortunately, respiratory diseases are the order of the day. A clear example of this is the prevalence of asthma, which, according to studies, affects approximately 334 million people worldwide. This is not an anecdotal question, since several experts theorize that this pathological increase could be clearly correlated with the urbanization of the environment (and all the gases emitted as a consequence).
As we will see later, from chronic obstructive pulmonary disease (COPD) to tuberculosis, many diseases and conditions can cause respiratory distress in the patient. In addition, this characteristic of generalized anxiety disorder is a very common psychosomatic reaction, since people with high levels of stress often say that they cannot “breathe.”
In a globalized world where pollution and stress surround us, learning to breathe well is essential for an individual’s physiological and emotional well-being. Therefore, today we show you 12 tips to open the airways and breathe better.
The importance of respiratory diseases
As the common saying goes, “a man does not know what he has until he loses it.” We take a proper breath because it is the most basic activity we do unconsciously, but unfortunately, not everyone has this comfort. The World Health Organization (WHO) provides some disclosed data:
- Asthma affects 14% of all children worldwide.
- Chronic Obstructive Pulmonary Disease (COPD) affects 65 million patients, 3 million of whom die each year.
- Tuberculosis is estimated to be the most common fatal infection, contracted by 10 million people a year. Of these, 1.4 million die.
- Nearly one billion people inhale outdoor pollutants daily.
These details take our breath away, right? Looking at statistical groupings like this, it’s becoming clearer than ever that proper breathing is becoming more comfortable. Unfortunately, many of these deaths are from these diseases. It can be prevented and treated, but the health infrastructure of countries with high mortality rates cannot provide adequate treatment for the patient.
Tips to breathe better
Once the importance of breathing has been established in a global context, it is time to present the 12 tips to open the airways and breathe better. We’re going over there.
12. Control anxiety
Hyperventilation, that is, excessive respiratory action, causes an imbalance in the concentration of O2 and CO2 in the blood, which modifies its pH. This can cause tingling, dizziness, muscle tension, or weak legs.
People with generalized anxiety disorders (GAD) or a tendency to hyperventilate frequently have panic attacks in a chronically stressful climate, which may even be unattainable. Seeing a specialist to manage this unhealthy stress will significantly improve the patient’s ability to breathe in the short and long term.
11. Perform diaphragmatic breathing.
The method is simple: Breathe deeply using your diaphragm ( inflatingg the, for lack of a more technical term) for at least 10 minutes. This technique is closely related to the previous poin, since it allows the patient to become aware of their breathing rate and gradually slow it down.
10. Mandatory exhalation technique
We are not going to focus on the specific methodology and its origins, as I would for a single article, but there are multiple videos and tutorials on the web that explain how to master this technique. In summary, we can say that it is based on a form of cough that keeps the throat open for longer, allowing air to move beyond the respiratory mucosa. This technique is very positive for patients with diseases such as the flu and constipation because it helps a lot with the expectoration of mucus.
9. Postural drainage
Another technique that facilitates breathing through specific positions and inhalation cycles It is as simple as taking positions for small intervals in favor of the expulsion of mucus from the respiratory tract (for example, lying slightly inclined). Again, these types of methodologies help with the permeability of mucous membranes.
8. Clean air in the house
The use of very high heat in winter or air conditioning, by generating temperature currents, can dry out the environment. Ideally, the relative humidity should not drop below 45% in the house, since dry air makes the breathing process difficultIdeally, the relative humidity should not drop below 45% in the house, since dry air makes the breathing process difficult. If this is the case, it is always a good option to install humidifiers to open up the airways.
7. Use of approved materials in the work environment
The WHO estimates that around 2 billion people are exposed to toxic smoke and pollutants indoors. Working as a laborer in the chemical industry, construction, and many other sectors could greatly favor the appearance of lung pathologies. Even if the effects of this exposure are not immediately noticeable, an approved respiratory protection material is required. in the workplace is essential in these professional sectors.
6. Exercise
In addition to the long-term benefits of exercise, it can be very helpful to help you do this through a routine of gentle, sustained activity. open the airwayshe long-term benefits of exercise, it can be very helpful to help you do this through a routine of gentle, sustained activity. open the airways. Yoga, tai chi, and other low-demand activities can also be good options for easier breathing. Little article: Of course, this advice does not apply to people with asthma.
5. slim down
This tip is obvious, but it still needs to be emphasized. Accumulation of fat in the abdomen elevates the diaphragm, which squeezes the ribcage and therefore reduces the individual’s lung function. Among many other things, losing weight promotes better breathing in obese people.
4. Walk first thing in the morning.
Studies suggest that vitamin D deficiency is linked to asthma. So, sun exposure may be a good idea during the early hours of the day (when pollution levels are lowest). While not a completely reliable correlation, it’s always good to exercise and get some fresh air in the morning.
3. Stay well hydrated.
The respiratory tract protects itself against possible pathogens by generating a mucous lining in its tissues, but in bodies that do not have water, the production of this barrier may be reduced. Thus, dehydration is correlated with episodes of acute and chronic infectious bronchitis. Drink something—eight glasses of water a day. It allows us to breathe better indirectly because it protects us against respiratory viruses and possible bacteria.
2. Go to the doctor.
Unfortunately, not all respiratory diseases can be solved by changing your position. Sometimes breathing difficulties can be associated with allergies, infections, or even lung cancer. Of course, in these cases, the immediate intervention of a specialist is required. If the wheezing is persistent, if the cough does not stop, or if you feel that your life is in danger due to respiratory failure, it does not deserve home treatment; you must see a doctor.
1. Quit smoking.
Did you know that tobacco kills almost half of the people who consume it? The WHO estimates that approximately 8 million people die every year just from this crazy habit. The fact is that tobacco contains many harmful chemicals that irritate the airways, leading to the production of mucus and the so-called “tobacco cough.”
When this exposure to harmful chemical substances is persistent, he tends to develop serious pathologies such as chronic obstructive pulmonary disease (COPD) or lung cancer, among many others. Smoking not only opens your airways and makes you breathe easier, it can also save your life.
Summary
As we have seen, bad breath is usually associated with stress, anxiety, and other negative habits, such as smoking, a lack of hydration, or obesity. Without a doubt, taking care of the body and mind are the first steps toward proper and controlled breathing.