subject: Normal Breathing Rate and Oxygenation of Tissues and their DIY Examinations [print this page] Normal Breathing Rate and Oxygenation of Tissues and their DIY Examinations
Many people believe that they can define their own breathing frequency for their involuntary breathing by simply counting it. However, one's basal breath pattern significantly changes, as soon as we pay attention to our breath. Breathing will be slower and deeper, up to two-three times. What are the other alternatives? You can ask friends or relatives to count the number of your inhalation during 1 minute when you are unaware about your respiration. You may also record your respiratory process using sensitive microphones fixed near your nose. This could be done at night or when you are busy with some other activities.
Modern physiological textbooks suggest that normal breathing rate for an adult is 12 breaths per minute at rest. Textbooks, published about a hundred ago, generally suggest even smaller values (e.g., 8-10 breaths per minute). However, most modern people breathe much faster (about 15-20 breaths in one min). Hyperventilation DIMINISHES body oxygenation due to CO2-induced constriction of blood vessels (vasoconstriction) and the suppressed Bohr effect. Hence, the less we breathe, the more oxygen our cells get.
Meanwhile, oxygen content in cells can be revealed using a direct stress-free breath-holding test. Sit and rest for around 5 min and try to breathe normally. Relax completely and pinch your nose after your typical exhalation. Then measure your stress-free breath-holding time in s, while using a watch or timer. Do the test only until initial discomfort or stress, or desire to breathe. You should not gasp for air after the test.
Normal body oxygen content is 40 seconds. It corresponds to normal breathing pattern with around six liters of air in 1 min for ventilation rate. Since modern people breathe about two times more air than the medical norm (this has been established in tens of professional medical publications), their oxygenation of tissues is about 2 times less (around 20-25 s). Maximum body oxygen content is about 3 minutes. The ideal breathing frequency is only around three breaths in one minute, and, according to the Buteyko Table of Health Zones, it provides us with maximum possible body oxygen content.
One can retrain their breathing pattern using various breathing retraining method exercises. Hatha Yoga is the one of the oldest breathing retraining programs and ancient manuscripts, like "Hatha Yoga Pradipika", "Shiva Samhita", "Yoga Sutra of Panjali", all teach us about "restricting", "slowing", "restraining", "limiting" the breath. On the other hand, most leading yoga teachers, their books and websites promote 2 fantasies that, first, CO2 is a waste gas and, second, deep involuntary breathing pattern augments body oxygenation.
The most known medical breath retraining technique is the Buteyko breathing method. It uses the described breath-holding time test as the main index of one's health. The Buteyko method comprises 2 elements: special breathing exercises for slowing down individual breath and healthy lifestyle factors, which naturally make breathing easier. Some of them are:
- exercise with strictly nose breathing (in and out; it helps us to achieve more CO2 and nitric oxide)
- Forgiveness and silent prayer; relaxation and meditation exercises;
good will, peace-making, calmness, self-discipline, composure, perseverance,
realism, responsibility, commitment, acceptance.
- Good posture (straight spine day and night)
- More time outdoors (especially for the aged)
- Eating, only when a student is really hungry, and stopping in time
- Going to bed for sleep, only when a person really sleepy, and getting out of bed after waking up in the morning; sleeping on hard beds
- Uncooked vegetarian meals (only if very well chewed).
Since cells oxygenation is so important for good health, it is not a surprise that restoration of normal breathing parameters results in no symptoms and no medication for many chronic health problems. This has been confirmed by many medical trials of the Buteyko method in Russia, Ukraine and several western countries.
