Is Your Breathing Creating The Lifestyle Disease? | Dr Aravind Padmarajau

Is breathing making you sick? So what if I told you that the way you breathe could be the root cause of your stress, fatigue, and even chronic diseases? Most of the people did not realize that improper breathing can lead to high blood pressure, anxiety, poor sleep, even digestive issues. But don't worry, by end of this video, you will exactly know how to fix it. Hi, my My name is Arvind Padmaraju. I am a health and wellness coach. So let's deep dive into how our breath is causing most of the diseases what we are going through and how you can overcome that. Every single day you take around 17,000 to 25,000 breaths. But are you doing it correctly? In this video, we will uncover poor breathing habits are destroying your health. And more importantly, I will give you 5 scientific-based breathing techniques can boost your energy, reduce your stress, even increase your overall lifespan. So what are you waiting for? So let's begin. So stick around to this video till the end, and because the last, the technique which I'm going to share is going to be a game changer to deep sleep and mental clarity. So most of the people only use 10, 30 to 40% of our lung capacity. When they breathe. That's like trying to run a marathon while breathing through a straw. Did you know your lung can hold 6 liters of air, but most of us are barely using even 30% of it? Shallow breathing can trigger stress and increase cortisol levels. Mouth breathing lowers your oxygen absorption and also weakens your immune system. When you breathe wrong, your body goes into survival mode, leading to anxiety, chronic fatigue, even digestive issues. The shocking effect of breathing habits is really concerning. Because of your shallow and chest breathing, most of the people are using only the upper lungs and triggering stress and high blood pressure, causing brain fog, anxiety, and poor sleep. The over-breathing, that means your breathing more than what is required, actually reducing the oxygen delivery to the cells, and it causes the dizziness, panic attacks, and even the weaken your immunity.

Mouth breathing—

so because of the no, uh, nozzle filtration, higher risk of infections and allergies, reduces nitric oxide and improves, leading to poor circulation and snoring. This is because one of the reason is your mouth breathing. We have something like a diaphragmatic muscle. If you are not engaging that properly, what happens is it leads to weak core muscles and poor posture, even chronic pain. Even it can contribute to low energy and digestive issues. I have been struggling with the stress, fatigue, high blood pressure, even asthma. Your breathing might be the biggest reason. So how to fix breathing? So these are the 5 breathing techniques I want you to use it, and we're going to practice them one by one. But you practice it every single day based on the whatever symptoms you have. So breathing through the nose— so basically you breathe in and breathe out through the nose. That what happens is it increases the nitric oxide by 15 to 20% for a better circulation, and also it filters out the bacteria and pollutants and also enhances the oxygen absorption for more energy. So how do you use it? So you can just gently breathe in from your nose and breathe out from your nose. Again, breathe in and breathe out. Again, breathe in and breathe out. Second important thing, when you're breathing, make sure it is very slow and deep breathing. So your ideal rate should be 5 to 6 breaths. Up to it, you can go to 10 breaths per minute. But most of the times we breathe more than 15 counts. So that is what is the biggest reason. So you can actually count. I want you to count with me, uh, how many times you breathe in a minute. 1.

2, 3, 4, 5, 6, 7, 8, 9, 10.

That's 1 minute. So I have count— I have around 9 to 10 breaths I took. So I want you to count in what is your breaths, okay? So this deep breathing will also improve your heart rate variability for better stress management. And the third important thing is diaphragmatic breathing. So your lungs are actually sitting on your— here, and the lungs are on top of this diaphragmatic muscle. So when you breathe in, your diaphragmatic— that muscle has to completely contract. So basically what it happens is your stomach will come out, which is also called belly breathing. Basically, your belly will come out. Basically, you're not breathing from your belly because your diaphragmatic breathing— sorry, the muscle is expanding. Your belly will come out automatically. What I want you to do is I want to keep your hand on your stomach and breathe in and breathe out. You can simply use count of 3 and slowly increase it to 4 and breathe in and breathe out the same counts. Basically, what happens when you do belly breathing? It expands lungs fully, increase the oxygen efficiency, and also strengthens your core and the posture. Okay, the third important thing is, um, with a breath hold, okay, you can improve the CO2 tolerance with a breath hold. Exhale and hold your breath for better oxygen utilization. So how you can do?

So you can Breathe in, breathe out, and hold, hold, hold, hold, hold, and breathe in.

So you can also do this breath hold at least for 5 to 6 counts, and you can also see your oxygen efficiency will also increase it. The next breathing is called as a box breathing. What is a box breathing? 4 seconds inhale, 4 seconds hold, 4 seconds exhale, and 4 seconds hold.

So you can inhale for the 1, 2, 3, 4, hold 1, 2, 3, 4. Exhale, 1, 2, 3, 4. Hold, 1, 2, 3, 4.

Do at least 10 to 15 rounds of this. So this will actually activate the parasympathetic nervous system, which is actually a calm and relaxed state. Okay, so other than this, you can also do nasal tapping at the night. What is exactly? It actually prevents the mouth breathing for a better sleep, not snoring, and deeper rest. Nasal tap in the night, so basically is, um, is the one more breathing technique you can also try. Okay, so these are the some of the ways you can actually use proper breathing to increase your overall oxygen consumption or overall oxygen supply to your body, and you can get rid of most of the diseases. So what I want you to do is check where exactly you're doing a mistake and implement these 5 breathing techniques which I actually help you, um, in your day-to-day life. And let me know how did you feel. So I want you to put in the comment section how exactly you felt. Okay, so breathing is the easiest and most powerful tool for your better health, but only if you do it right. So comment below what was the one breathing habit you you going to inculcate? Either it could be a deep breathing, either it could be a slow breathing, either it could be breathing in and breathing out from your nostril, or maybe a box breathing. I want you to comment what is the one thing you're going to focus on more. I wanted to click on the like if you like this video and share it with someone who do you think this makes a value in their life. And also subscribe our channel, click on the bell icon, we will notify when we post a new video. So if you want something you want to practice a holistic health practice every single day. I do something like a daily health practice. It's a 30-day challenge. In 30 days, you can improve your overall health and start building simple habits which will give you lifelong health for yourself. So what you need to do, the link is there below. Every single day, we're going to meet 20 minutes. In 20 minutes, we're going to focus on rewiring our mind and exercising our body breathing and meditation and also gratitude. All these things we're going to follow in 25 minutes. It's a powerful start for your day. If you're really interested, click on the link. The link is there in my description and I will see you one more new video. I can only tell you one thing, your health is your priority. I wanted to take a charge and start working towards it. So I will see you tomorrow and let me know what are the topics you want me to talk to you or give make future videos, give me the topic names in the chat box, so I will be making the videos on that. Okay, thank you so much. Have a great day. I will see you again with one more new video. Take care. Bye-bye.