The significance of proper breathing cannot be overstated, according to James Nestor, author of Breath: The New Science of a Lost Art. Regardless of our diet, exercise, genetics, or age, if our breathing is incorrect, all other efforts are in vain. Nestor asserts that breath is the missing pillar of health.
When we inhale, air enters the lungs and reaches tiny sacs known as alveoli, where oxygen is transferred to the blood. From there, bound to hemoglobin molecules in red blood cells, oxygen travels through the bloodstream, reaching every corner of the body. The ultimate destination is trillions of cells, eagerly awaiting their supply of this essential element.
Although the process is efficient, the lungs typically absorb only about 25 percent of the available oxygen during normal breathing. This limited absorption demonstrates the delicate balance our bodies have evolved to maintain. It taps into just enough oxygen to fuel metabolic processes without excessive intake.
Blood oxygen levels serve as an indicator of how effectively the body distributes oxygen from the lungs. Measured by a pulse oximeter, a small device clipped onto a finger, these levels should ideally range from 95 percent to 100 percent. Anything below 90 percent may be a cause for concern.
An arterial blood gas test, which involves drawing blood from an artery, can also gauge oxygen levels. Healthy oxygen levels typically range from 75 to 100 millimeters of mercury (mm Hg). Anything below 60 mm Hg indicates hypoxemia, a condition characterized by low blood oxygen.
Nestor warns against the misconception that more oxygen is always better, using oxygen bars as an example. Breathing pure oxygen offers no benefit to a healthy body. Pure oxygen is only helpful for individuals at high altitudes or those who are ill.
Carbon dioxide (CO2) is vital for the effective use of oxygen as it enables the release of oxygen from hemoglobin into tissues, a critical step for cellular health. This is particularly relevant for individuals who overbreathe, leading to an imbalance of excessive oxygen and insufficient CO2.
Modern lifestyles contribute to a trend of overbreathing, disrupting the balance of oxygen and CO2 in the body. Nestor links this imbalance to health issues such as high blood pressure. He advocates for efficient breathing, emphasizing the harmony of gases, which often means breathing less.
In the same way that we have become a society of overeaters, we have also become a society of overbreathers, Nestor observes. Increasing carbon dioxide levels in the body, contrary to intuition, involves breathing less.
The act of breathing largely relies on a crucial yet often overlooked muscle: the diaphragm.
The diaphragm, a dome-shaped muscle located just below the lungs and heart, plays a pivotal role in breathing. During inhalation, the diaphragm contracts and flattens, creating a vacuum that allows the lungs to expand and fill with air. This process is essential for the efficient exchange of oxygen and carbon dioxide in the body.
In contrast, during exhalation, the diaphragm relaxes and returns to its original dome shape, aiding the expulsion of air from the lungs. This rhythmic movement is vital for maintaining the respiratory cycle.
Nestor’s research intersects with traditional prayer practices in various cultures, which often incorporate rhythmic breathing. He suggests that breathing is synonymous with prayer, indicating that these ancient practices may have unintentionally embodied optimal breathing patterns, offering both spiritual and health benefits.
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