Normally we breathe around 22,000 times a day or, say, once every four seconds. But the fact is even breathing less, but in a correct manner can do us more good. It might seem unbelievable but it’s a truth. Healthy breathing technique is a definite art which can be learned through practice. We typically take lots of small, shallow breaths that aren’t optimal for health. Learning the correct technique and sighing deeper and better will certainly improve our health.
The benefits of deeper breathing have been established through researches, which are as follows. First, it lowers the blood pressure and relieves stress, which is crucial to diabetic people as stress hormones stimulate the release of extra blood sugar. So a deep, full inhalation helps in improving oxygen delivery throughout the body. It now only nourishes them but also helps them in expelling toxins. It also stimulates digestive process, improves brain functioning, reinforces your immune system and gives energy reserves a boost.
And all these benefits can be drawn just by following the simple breathing process. Just inhale through your nose slowly and fully. Move your chest and abdomen together. If only your chest moves, your breathing is shallow. Exhaling should take twice as long as inhaling. The more you clear out your lungs the healthier and fuller your inhalations will be.
Repeating about six breaths per minute will be good though the effect may vary depending upon other conditions. Every inhalation should take around 3 seconds and 6 seconds for exhalations with slight pauses between each.
The best ways to breathe better is to stay conscious. Breath is the fuel of entire well-being so it must be controlled for betterment.
The other special breathing exercise is very effective in stress. Close the eyes and place one hand on belly and feel your breathing. With each new breath taken in feel your hand rise slightly. In the same way, feel it falling with each breath out. Focus on this motion of rising and falling for a dozen breaths. The simple act will take you out of a stressful situation and help soothing your anxieties away. Added benefit of boosting your health is always there with it.
Essential Figures (indicative of good health)
In order to manage your diabetes or any potentially complicated disease, you need to remember the data given below:
Blood Sugar Level: Glucose level should be between 90 and 130 mg/dl before meals (also called fasting). Two hours after a meal, it should be 180 mg/dl or higher, and at bedtime, between 100 and 140 mg/dl.
Blood Pressure: Get your BP checked at least once a year—it should be lower than 130/80.
Cholesterol: LDL should be lower than 100 mg/dl for a healthy individual and less than it if you have cardiovascular disease. HDL should be higher than 40 mg/dl and higher than 50 mg/dl for women.