Breathing exercises optimize human metabolism

The author strongly encourages you to develop a daily breathing exercise plan using the methods described above. You don't need to lie down while doing these breathing exercises; you can choose to do them anytime, anywhere. You must concentrate with each breath and breathe correctly. If you practice diligently and repeatedly, you will definitely develop a movement pattern that influences your neuromuscular system, thus helping you breathe correctly. You must practice these breathing exercises at least twice a day, taking 10 deep breaths each time. After a period of practice, increase to three times a day.

In short, no matter what you do, you cannot ignore breathing exercises or consider them an optional part of your fitness plan. Incorrect breathing can hinder your breathing and prevent you from reaching your desired level of health. This can affect your workout efficiency, whether at home or in a gym. Conversely, spending just a few minutes each day training yourself to breathe correctly can significantly improve your health and lead to greater success and enjoyment in your fitness journey.

Please remember that you can do this breathing exercise anytime, day or night. While it may be easier to practice lying down at the beginning, once you are familiar with the exercise, you can do it while sitting, standing, walking, or even in other situations.

Doing breathing exercises every morning after waking up is an excellent form of exercise. In addition, you can do breathing exercises whenever you feel anxious, tense, or lacking energy, as they help relax your emotions and allow oxygen-rich blood to flow to your brain and muscles. Over time, breathing exercises can also deepen your breathing, making you feel that your breathing process has become more natural and smoother.

While there is currently no scientific evidence that breathing exercises can improve lung health, you can at least learn how to use your lungs more effectively through breathing exercises. Here are some ways to effectively use your lungs.

Take deep breaths. Before engaging in anything physically demanding, take a few deep breaths. For example, before strenuous exercise, take five deep breaths. These deep breaths help remove carbon dioxide from your bloodstream, preventing a significant impact later when your blood is nearly saturated with carbon dioxide due to strenuous activity, as your blood will be low on oxygen. Remember, a few deep breaths won't meet your lungs' oxygen needs, but they will remove carbon dioxide from your blood.

Abdominal strengthening exercises. Exercises such as sit-ups and power sit-ups (where you place your feet on a chair or bed while doing sit-ups) are very helpful for strengthening abdominal muscles. However, the best way to strengthen abdominal muscles is through regular, consistent exercise. This will be discussed in more detail in the final chapter of this book.

The more breathing exercises a person does, the better their entire oxygen processing system works. My gym clients and I have found that people who run regularly accumulate less lactic acid in their muscles compared to those who only jog occasionally, because those who exercise regularly start their anaerobic exercise at a higher level. This means that the heart and blood vessels of people who exercise regularly can exchange air more efficiently, thus preventing lactic acid buildup in the body. Remember, it is this harmful buildup of lactic acid in the body that shuts down your musculoskeletal system, forcing you to stop exercising.

On the contrary, the more oxygen you inhale, the more strenuous the workout your muscles can handle. They will grow bigger and continue to grow, ultimately speeding up your metabolism and improving its efficiency.

The breathing exercises introduced in this book will help you improve your muscle fibers’ ability to draw oxygen from the blood, allowing you to take on more intense workouts before your breathing becomes labored.

Therefore, you must practice breathing correctly, especially during exercise. For example, when you are doing weightlifting, you should take a few deep breaths before lifting the weight, and then be sure to exhale when you are in the negative phase of the exercise.

If you feel nervous, immediately take 3-5 deep breaths. Deep breathing brings more oxygen to your brain and lower lungs, helping you to concentrate and gradually eliminate feelings of panic, allowing you to calm down.

The brain is also a kind of muscle, which needs a clean, fresh, oxygen-rich blood supply at all times. Without this proper blood supply, the human brain cannot function effectively, and a key sign of brain hypoxia is headache.

If one breathes correctly, more fresh, oxygen-rich blood can flow to the brain, thus reducing the likelihood of brain pain caused by oxygen deficiency.

Deep breathing can reduce stress, and stress is a major cause of heart disease.

According to a recent research report in the journal Human Hypertension, hypertensive patients can lower their blood pressure by 11 degrees Celsius by taking two 10-minute deep breathing sessions to slow down their breathing.

According to a research report published in the medical journal Menopause, reducing a person's breathing rate by half, from 14-16 breaths per minute to 6-8 breaths per minute, can reduce the likelihood of hot flashes during menopause.

As mentioned earlier in this book, the older a person gets, the slower their metabolism becomes. By following the breathing exercises described in this book, you can stem this relentless decline in health. According to some experts, a person must take at least two deep breaths a day; otherwise, by the time they reach 70, their lung function will only be one-third of what it was at age 20.

In short, deep breathing exercises allow people to take in more oxygen, which means that the heart will not have to work too hard. Ultimately, it will also lower the heart rate and blood pressure, allowing the whole body to enjoy the pleasure of an "oxygen bath".

More oxygen can improve digestion, enhance physical activity, boost energy, and reduce stress. Furthermore, more oxygen can extend lifespan, promote a slimmer figure and more attractive appearance, and, most importantly, boost metabolism.

The Influence of Emotional State on Human Metabolic Processes

My personal experience suggests that people who are able to successfully integrate a healthy lifestyle into their daily lives and make their lives more organized are doing so because they take in more oxygen.

If a person lacks a strong desire for success in real life and cannot actively control their emotional state to subordinate their emotions to achieving their goals, then nothing of value can be accomplished in their life's journey. Similarly, if you are determined to improve your health and physical condition, you must first develop an emotion control plan. This will ensure the implementation of your exercise plan, strengthen your metabolic function, and, importantly, timely control of your emotions and feelings during exercise. It has a positive impact on successfully strengthening your metabolism, and therefore everyone must pay attention to it.

The key to a person's emotions lies in how their body's hormones respond. If a person is in a depressed state, for example, if this person is thinking about their body all the time and many of their thoughts are negative, then their hormone secretion system, gland secretion system and other related systems will work in a consistent way, keeping them in a depressed state. This emotional state, in turn, will increase a person's depressive mood and slow down their metabolic process.

Fortunately, the opposite emotional experience can also lead to the opposite emotional outcome!