Chronic Diseases Can Be Defeated with Correct Exercise Programs
By Dr. Artour Rakhimov (NormalBreathing.com)
When researchers and doctors are asked about benefits of exercise, they say that exercise is good for us because of endorphins, perspiration (sweating),
and lymphatic drainage. However, if we consider long term effects of physical activity on chronic
health problems and physiology of the human body, there is only one key parameter that really matters. You know it. Just watch sick people exercising. What is their most noticeable feature? Heavy breathing, even when they do light exercise. Why? They do not have enough oxygen in the body cells even before the exercise.
Chronic diseases, such as cancer, diabetes, heart disease, asthma, COPD, cystic fibrosis, arthritis, and many others, have one common characteristic: low level of oxygen in cells. Hence, if we want to improve heath with exercise, let us consider how exercise influences oxygen transport during and, more importantly, after the exercise.
The question of body oxygenation is mostly linked with our unconscious or basal breathing patterns since we get oxygen due to respiration. How should we breathe for better or ideal body oxygen content?
Modern day people say and believe that breathing more should raise oxygen level in cells. This myth has no any kind of support. Thousands of scientific articles have clearly proven that overbreathing (or hyperventilation) diminishes cell oxygen levels.
As it is confirmed by medical research papers, modern people breathe about 2 times more air at rest than the medical norm. For particular details, visit my website (or search the web for "Hyperventilation Prevalence" medical research).
What happens with these people during exercise?
We all breathe more during exercise due to greatly increased metabolic rate. This effect is more noticeable in the sick, whose breathing at rest is heavier than in normals. Why? Because they have cell hypoxia at rest, before the exercise.
Hence, in order to exercise rigorously one should have good body oxygen levels at rest. How to get it? In order to answer this question, let us first consider effects of hyperventilation on body oxygenation.
Does Overbreathing Reduce Oxygen Delivery?
First of all, deep and big breathing is usually done with chest muscles. (You can easily observe that modern people are chest breathers.) What are the effects? Lower parts of their lungs do not get fresh air with high oxygen content. Hence, chest breathing reduces oxygen level in the arterial blood.
Second, overbreathing causes low CO2 or carbon dioxide level in the blood. This chemical is a powerful vasodilator. Hence, heavy breathing reduces perfusion or blood supply to each vital organ of the human physical body.
Finally, carbon dioxide is necessary for release of
oxygen from hemoglobin cells in tissues (the Bohr effect). When we hyperventilate, we get less CO2 in tissues and this causes the suppressed Bohr effect. (Less oxygen is left by the blood in tissues!).
How to check breathing and body oxygen with a simple test (DIY)
You can very easily prove now, that your breathing is heavy and your body oxygen level is below the norm. How? After your natural exhalation, pinch your nostrils and measure (in seconds) your discomfort-free breath holding time. Bear in mind that your breathing pattern right after this experiment needs to be exactly the same as your respiratory pattern prior to the test. You should not gasp for air after the test.
If you have normal breathing pattern (medical norm), you must be able to hold your breath for at least 40 seconds. That was the case with normal subjects 80-120 years ago, as old medical studies say. If you have only about 20 seconds, you breathe about 2 times more air than the physiological norm.
In the sick, body oxygen content is less than 20 s since they breathing is even heavier. Severely sick people can have about 10 s or less. This means that they breathe for 4 people at least.
The key breathing factor during exercise
In order to get all benefits from exercise, we should breathe only through the nose, in and out, 100% of time. Otherwise, we loose too much CO2, and this causes worsened tissue hypoxia and health.
Indeed, hundreds of people die during exercise every year due to effects of mouth breathing. While exercise generates CO2 in the body, their breathing is unproportionally heavy. Healthy people get more CO2 in the blood due to exercise. In the sick, the situation is opposite. They get less CO2 in the blood, constriction of blood vessels, suppressed Bohr effect, chest breathing leading to further reduced oxygenation of tissues.
In addition, we need to nose breathing to
utilize nitric oxide that is produced in sinuses and is another key body
hormone and chemical. It is a strong vasodilator too, and this is how nitroglycerine, a chemical for heart patients, works: it is converted in nitric oxide and helps patients to survive heart attacks. But with mouth breathing, NO is not inhaled and absorbed in the lungs. Hence, mouth breathing increases heart rate and blood pressure during exercise, while nose breathing reduces them.
Can anyone exercise with nose breathing?
When breathing is heavy at rest and body oxygen level is less than 20 s, most people cannot exercise vigorously with nose breathing only, but they can do walking while breathing through the nose.
Nose breathing during exercise, in and out, raises CO2 in our lungs and blood and reset the breathing center to higher CO2 levels. Hence, our breathing after such exercise becomes lighter and body oxygen level higher.
When a person has more than 20 s for the body oxygen level at rest, they can exercise intensively or run with nasal breathing only.
When the body oxygen content is over 40 s at rest, people start to crave and enjoy exercise and physical activity naturally. (At lower oxygen levels, most people are going to complain about chronic fatigue, especially when the body oxygen is less than 20 s.)
Can exercise defeat diseases?
Yes. Most people, with 2-3 hours of daily exercise and strictly nose breathing, can gradually retrain their breathing and increase body oxygen naturally. However, it is also necessary to address lifestyle risk factors, like supine sleep, mouth breathing during sleep, correct posture, nutritional deficiencies, and many others that produce hyperventilation.
breathing techniques can greatly assist breathing training. The most
effective are: the Frolov breathing device, Amazing DIY breathing
device, and the Buteyko breathing therapy. These methods can boost body oxygen levels by 5-10 seconds in 15-20 minutes (after breath work). It is not a surprise that hundreds of elite athletes use the Frolov breathing device and Buteyko method for superior sport performance.
Dr. Artour Rakhimov is a health educator and author of books on breathing. His website www.NormalBreathing.com has hundreds of medical quotes, references, charts, tables, graphs, results of clinical approbations and medical trials, analysis of respiratory methods and techniques, free breathing exercises, techniques, manuals, lifestyle modules and other resources for better cell oxygen content, fitness and general health. Normal Breathing defeats chronic diseases!
Lack of Exercise and Sedentary Lifestyle Destroy Health
Exercise with Nose Breathing Only Boosts Body Oxygen Levels
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