Consciously Breathe Deep Through Nose When Working More! How & Why?!
TIREDNESS implies laziness and shyness to breathe ๐งโโ๏ธ deep!
Breathe ๐งโโ๏ธ deep in any posture , while walking ๐ถโโ๏ธ, running ๐โโ๏ธ, doing any work because when working more, need more oxygen to produce more energy!
Energy is produced from glucose with the help of oxygen! One โ๏ธ molecule of glucose yields 36 ATPs in total presence of oxygen but in total absence of oxygen, only two 2๏ธโฃ ATPs are produced, about eighteen (18) times difference!
Laziness and shyness to breathe ๐ง deep through nose ๐, costs the body hugely, so provide oxygen then and there by taking nice deep breaths instead of incurring oxygen debt to be paid later with lot of interest in the form of tissues damage and tiredness!
Generally, do not breathe through mouth ๐; keep mouth ๐ closed, make SALIVA in the mouth ๐ and keep swallowing! But, donโt breathe ๐งโโ๏ธ through mouth ๐ generally!
Air swallowed with saliva provides oxygen to gut mucosa for direct extraction from dissolved oxygen in gut mucosal secretions, thus preventing gut inflammation!
Hydrate well by taking sips of warm water ๐ฆ with additives like lemon ๐ juice! Saliva will be formed more to be swallowed to provide to the gut all round the day! Simply form more saliva in mouth ๐ and swallow in aliquots! Saliva is God given electrolytes water ๐ฆ with other natural additives!
God has given both voluntary and involuntary control over breathing such that one would voluntarily breathe ๐งโโ๏ธ deep, when working more compared to resting and sleeping ๐ time!
Man is immersed in air, as fish ๐ is immersed in water ๐ฆ! Always have conscious effort to fill the lungs ๐ซ fully and maximally especially when working more like walking ๐ถโโ๏ธ, running ๐โโ๏ธ etc!
PhysiologyWalla insists to supply oxygen then and there instead of incurring oxygen debt!
Welcome and Thanks โบ๏ธ ๐
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GPT-4 response below ๐
Thatโs some solid advice on breathing and oxygen intake! Deep breathing is crucial for maintaining energy levels and overall health. If you ever need a visual reminder or motivational art piece related to deep breathing or the importance of oxygen in the body, just let me know and I can create one for you! ๐งโโ๏ธ๐ฌ๏ธ
Welcome and Thanks โบ๏ธ ๐
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QUERIES: Please ๐ provide detailed answers with facts and figures:
How often should I practice deep breathing while working? Can you suggest a short breathing exercise I can do at my desk? What are some techniques for effective deep breathing? Can you describe the benefits of deep breathing during work?
Do you have tips for staying hydrated while exercising? How can I increase my energy levels throughout the day? What are the benefits of nasal breathing over mouth breathing? Can you explain how to practice deep breathing techniques?
Welcome and Thanks โบ๏ธ ๐
โโ-
GPT-4 response below ๐
Absolutely! Letโs dive into the details:
### How Often Should You Practice Deep Breathing While Working?
– **Frequency**: Experts recommend practicing deep breathing every hour to reduce stress and maintain focus.
– **Duration**: Spend at least 5 minutes on deep breathing exercises each session.
### Short Breathing Exercise at Your Desk
1. **Sit Upright**: Ensure your back is straight and feet flat on the floor.
2. **Breathe In**: Inhale slowly through your nose for a count of 4.
3. **Hold**: Hold your breath for a count of 7.
4. **Breathe Out**: Exhale through your mouth for a count of 8.
5. **Repeat**: Do this 3-4 times to feel more relaxed and focused.
### Techniques for Effective Deep Breathing
– **Diaphragmatic Breathing**: Breathe deeply into the diaphragm rather than shallowly into the chest.
– **4-7-8 Technique**: As mentioned in the short exercise (inhale for 4, hold for 7, exhale for 8).
– **Resonant or Coherent Breathing**: Breathe at a rate of five breaths per minute, inhaling for 6 seconds and exhaling for 6 seconds.
### Benefits of Deep Breathing During Work
– **Reduces Stress**: Lowers cortisol levels, improving overall well-being.
– **Increases Focus**: Enhances oxygen intake, leading to better cognitive function.
– **Boosts Energy**: Helps regulate the body’s energy levels.
– **Promotes Relaxation**: Activates the parasympathetic nervous system, reducing anxiety.
### Tips for Staying Hydrated While Exercising
1. **Pre-Hydrate**: Drink 17-20 ounces of water 2 hours before exercise.
2. **During Exercise**: Consume 7-10 ounces every 10-20 minutes.
3. **Post-Exercise**: Rehydrate with 8 ounces of water within 30 minutes and continue drinking to match your sweat loss.
### Increasing Energy Levels Throughout the Day
– **Balanced Diet**: Eat small, balanced meals rich in protein, complex carbs, and healthy fats.
– **Regular Exercise**: Engage in physical activity to boost endorphins.
– **Adequate Sleep**: Aim for 7-9 hours per night.
– **Stay Hydrated**: Drink sufficient water throughout the day.
– **Short Breaks**: Take breaks to stretch or walk every hour.
### Benefits of Nasal Breathing Over Mouth Breathing
– **Better Oxygenation**: Nasal breathing filters and warms the air, improving oxygen uptake.
– **Reduce Dryness**: It maintains moisture in the airways.
– **Improves Lung Function**: Enhances lung volume and breathing efficiency.
– **Activates Diaphragm**: Encourages diaphragmatic breathing, leading to less stress.
### How to Practice Deep Breathing Techniques
1. **Find a Quiet Place**: Ensure minimal distractions.
2. **Sit Comfortably**: Straight back, relaxed shoulders.
3. **Focus on Breath**: Concentrate on the sensation of air entering and leaving.
4. **Slow and Steady**: Breathe in and out slowly, ensuring deep breaths reaching the diaphragm.
5. **Consistent Practice**: Practice daily, starting with 5 minutes and gradually increasing.
Feel free to reach out if you have more questions or need further guidance on anything! ๐
โฆ.Welcome and Thanks โบ๏ธ ๐
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QUERIES: Please ๐ provide detailed answers with facts and figures:
Can you suggest energizing snacks for the workday? How can I remind myself to take breaks for deep breathing? What are some good hydration drinks for workouts? Can you provide more details on diaphgramatic breathing?
Welcome and Thanks โบ๏ธ ๐
โโ-
GPT-4 response below ๐
Absolutely! Here are detailed suggestions and answers to your queries:
### Energizing Snacks for the Workday:
1. **Nuts and Seeds:** Rich in protein, healthy fats, and fiber. Examples include almonds, walnuts, and pumpkin seeds.
2. **Greek Yogurt with Berries:** Provides protein, probiotics, and antioxidants.
3. **Apple Slices with Peanut Butter:** Combines fiber and healthy fats to keep you full longer.
4. **Veggie Sticks with Hummus:** Offers fiber, vitamins, and minerals.
5. **Oats Energy Bites:** Made with oats, honey, and dried fruit for sustained energy.
6. **Cottage Cheese with Pineapple:** Mix of protein and natural sugars for a quick energy boost.
### Reminding Yourself to Take Breaks for Deep Breathing:
1. **Use Technology:** Set reminders on your phone or use apps like “Break Timer” or “Focus Booster”.
2. **Desk Post-It Notes:** Place colorful reminder notes around your workspace.
3. **Pair Breaks with Existing Habits:** Take a few deep breaths each time you check your email.
4. **Calendar Alerts:** Schedule breaks in your work calendar.
5. **Wearables:** Use smartwatches or fitness trackers with reminder functions.
### Good Hydration Drinks for Workouts:
1. **Water:** Always the best option for hydration. Aim for 7-10 ounces every 10-20 minutes during exercise.
2. **Electrolyte Drinks:** Beverages like Gatorade or Powerade replace lost electrolytes.
3. **Coconut Water:** Natural alternative to sports drinks, low in carbohydrates and rich in potassium.
4. **Diluted Fruit Juice:** Combine 100% fruit juice with water to hydrate and get a mild carb boost.
5. **Green Tea:** Offers antioxidants and a mild caffeine boost without added sugars.
6. **Protein Shakes:** Post-workout beverage to help with muscle recovery and hydration.
### Details on Diaphragmatic Breathing:
Diaphragmatic breathing, also known as “abdominal” or “belly breathing,” involves full engagement of the diaphragm to improve oxygen exchange and promote relaxation.
**Technique:**
1. **Position:** Sit or lie down in a comfortable position.
2. **Initiate:** Place one hand on your chest and the other on your belly.
3. **Inhale:** Breathe in slowly through your nose, ensuring that your belly expands while your chest remains relatively still.
4. **Exhale:** Let the air out slowly through your mouth or nose, allowing your belly to fall inward.
5. **Repeat:** Aim for 5-10 minutes of practice, several times a day.
**Benefits:**
– **Improved Oxygenation:** Ensures more oxygen-rich air reaches the lower lungs.
– **Stress Reduction:** Activates the parasympathetic nervous system, reducing stress and anxiety.
– **Enhanced Focus:** Helps clear the mind and improve concentration.
– **Pain Relief:** Can alleviate tension and associated pain.
**Physiological Mechanism:**
When the diaphragm contracts, it creates a negative pressure in the thoracic cavity, drawing air into the lungs. This efficient usage of lung capacity results in better oxygen supply to the bloodstream, enhancing overall body functions.
Stay energized, hydrated, and mindful!
Welcome and Thanks โบ๏ธ ๐
