Mobirise
Mobirise

Breathing Exercises (UNDER CONSTRUCTION)

Breathe Right!
Get More Oxygen!
Bring out the best in your Body and Mind!


Why is Breathing right so important?

Breathing 'right' essentially refers to abdominal,diaphragmatic, or belly breathing instead of using our chest. Breathing has various benefits including as follows:

The most obvious benefit of breathing properly is that it ensures that our body gets the maximum amount of oxygen to the full capacity of our Cardiovascular and Cardiorespiratory system.

And that essentialy helps us in performing all sorts of physical, mental, cognitive, and emotionaol tasks, because Oxygen is the one element that we rely on to perform all sorts of tasks in our lives.

Some important Brain facts:
→ Our Brain uses 25% our total Oxygen intake
→ The Brain needs constant supply
→ The Brain can survive only 6 minutes after Oxygen supply is stopped

More oxygen means improved cognitive efficiency:
The brain is reliant on Oxygen for any type of functioning. Hence, when we provide our Brain with more oxygen we essentially improve it's ability to perform various cognitive and mental tasks such as speaking, decision making, computing numbers, and pretty much anything you can think of.

Much like the brain, our muscles cannot function or survive without Oxygen.

Our body enacts a process called Cellular Respiration that uses Oxygen in order to convert Glucose obtained from food into ATP energy, and that energy is what we use to perform physical tasks.

This is why, without food we become energy deprived, and feel week, and cannot perform physical tasks well. And, for that same reason, without oxygen our body cannot produce the energy needed and thus our muscles feel weak and unable to perform physical tasks properly.

Unlike the brain, muscles can store oxygen for energy production to a certain degree, but we still need to continiously feed our muscles with more Oxygen.

The bottom line:

More Oxygen = More Energy = Improved Physical Performance

When we experience acute emotions such as stress, and anxiety for various reasons in our daily lives, our Brain recognizes them as a potential threat to our safety, and sends an alarm to alert the body preparing it for immidiate action, also popularly known as the 'flight or fight response'.

Some common response to stress:
→ Increased heart rate
→ perspiration,
→ increased blood flow
→ increased blood sugar

While stress responses has their unquestionable benefits and advantages, they also come with a number of prices, such as:

→ the relaxed state in compromised.
→ Reduced cognition
→ Reduced decision making ability

Slow diaphragmatic/abdominal breathing helps us in strssful situations by:

→ Supplying us with more oxygen that improves our cognitive functioning that is compromised as a result of the stress response
→ Helping us feel relaxed again

Benefits of deep breathing during stressful situations:

→ improved decision making
→ avoid making regrettable decisions
→ improved mental/ cognitive functioning
→ improved emotional control

Diaphragmatic breathing may not be a cure for specific illnesses, but it has been associated with various health benefits, such as follows:

Improved Blood Circulation

Controlling Blood Pressure

Increased Energy Levels

Improved heart rates at rest

Better cardiovascular and respiratory health

Improved Digestion

Better immunity

Reduced muscle tension and pain

Better Posture

Diaphragmatic breathing has been found to have a positive effect on various mental illnesses such as anxiety, stress, and depressive symptoms. Abdominal breathing is incorporated into many treatments and interventions that directly treats such mental illness symptoms.

Mobirise

Principles of Proper Breathing

Mobirise

Breath with your Abdomen!

Whether you want to go to the gym with your colleagues, do some push-ups on your own, play team sports with your friends, or just go for a walk on a Sunday morning, exercise or physical activities should never ever be percieved as a required chore, or be used as a form of punishment. The only reason you should ever do physical activities is when you think it is fun and enjoyable! Do you know why? Because it IS!

Mobirise

Inhale with your Nose!

Going to the Gym is a great way to stay in shape and maintain good health, but it may not be the right activity for you. Perhaps your place in the outdoors doing team sports, hiking in the wild, or just going for a walk with your partner everyday after dinner. So, do your experiments with different activities, and pick a few from the activities that you enjoy the most. Remeber, you are doing physical activities because you love it, not because you have to, and the only way to ensure that is when you are engaged in soemthing that you enjoy.

Mobirise

Exhale with your Mouth!

Going to the Gym is a great way to stay in shape and maintain good health, but it may not be the right activity for you. Perhaps your place in the outdoors doing team sports, hiking in the wild, or just going for a walk with your partner everyday after dinner. So, do your experiments with different activities, and pick a few from the activities that you enjoy the most. Remeber, you are doing physical activities because you love it, not because you have to, and the only way to ensure that is when you are engaged in soemthing that you enjoy.

Mobirise

Exhale at half the speed as you are inhaling!

Going to the Gym is a great way to stay in shape and maintain good health, but it may not be the right activity for you. Perhaps your place in the outdoors doing team sports, hiking in the wild, or just going for a walk with your partner everyday after dinner. So, do your experiments with different activities, and pick a few from the activities that you enjoy the most. Remeber, you are doing physical activities because you love it, not because y              ou have to, and the only way to ensure that is when you are engaged in soemthing that you enjoy.

Mobirise

Always use your diaphragm!

Going to the Gym is a great way to stay in shape and maintain good health, but it may not be the right activity for you. Perhaps your place in the outdoors doing team sports, hiking in the wild, or just going for a walk with your partner everyday after dinner. So, do your experiments with different activities, and pick a few from the activities that you enjoy the most. Remeber, you are doing physical activities because you love it, not because you have to, and the only way to ensure that is when you are engaged in soemthing that you enjoy.

Mobirise

The Respiratory System

The Respiratory System includes several important organs in our body including Nasal Cavity, Pharynx, Larynx, Trachea, Lungs, Broncus, Bronchiole, and the Diaphragm. These organs work together and coordinate in order to perform the task of respiration, more commonly known as Breathing.



Nasal Cavity is the first region of the respiratory system that the inhaled air passes through after having entered through the nostrils.

Nasal Cavity is divided into two sectionsleft and right, and contains critical elements such as mucous membranes and nasal hair on its surface. Mucous membranes produce the valuable mucus that keeps the nose from becoming dry, as well as, preventing harmful foreign particles from entering the nose by collecting them at the nasal cavity.

Nasal cavity has two key respiratory functions:

1) Moisturize the air inhaled using mucus
2) Infiltrate the dirt and dust particles from the inhaled air, and as a result, supplying the next respiratory organ with more purified air 


The Pharynx, also known as the throat is the second passage that the air travels thr    ough after being inhaled and infiltrated by the nasal cavity. The pharynx serves as an important organ both to the respiratory and the digestive systems.

The pharynx is divided into three parts:

1) Nasal pharynx: the first passage area of the pharynx that the air passes through after being infilterated by the nasal cavity.

2) Oral Pharynx: also part of the digestive system, begins at the back of the mouth cavity and continues down the throat to a flap of tissue called epiglottis that keeps air from entering the digestive channel and food from entering the respiratory channels.

3) Laryngopharynx: also part of the digestive system, connects the throat to the esophagus of the digestive system to pass food into the stomach, as well as, connecting the pharynx to the following respiratory passage - Larynx.

Mobirise

From Pharynx, the inhaled and infilterated air passes through to the next area called Larynx. As part of the respiratory system, Larynx facilitates breathing, and protects the respiratory system from foreign objects by coughing and other reflexive actions. The larynx eventually passes the inhaled air into the next respiratory organ called Trachea also known as the wind pipe.

Mobirise

Trachea, or the wind pipe, functions as the main passageway that transports the inhaled, infiltirated air into the lungs. In the process, it also warms, and moisterizes the air, and traps any external derbis that manages to bypass the protection of the nasal cavity.

Lungs serve as a critical organ to our respiratory system. A normal human body consists of two lungs that are shaped like baloons, made from spongy tissues that allows it to contract and expand. Stretchy nature of this organ allows the respiratory system to create a disparity of air pressure which eventually facilitates the body to pull in air from the outside.

The air obtained through the Lungs is then passed on to our circulatory system through Bronchus and Bronchiole.

Diaphragmatic breathing has been found to have a positive effect on various mental illnesses such as anxiety, stress, and depressive symptoms. Abdominal breathing is incorporated into many treatments and interventions that directly treats such mental illness symptoms.

The most obvious benefit of breathing properly is that it ensures that our body gets the maximum amount of oxygen to the full capacity of our Cardiovascular and Cardiorespiratory system.

And that essentialy helps us in performing all sorts of physical, mental, cognitive, and emotionaol tasks, because Oxygen is the one element that we rely on to perform all sorts of tasks in our lives.

Some important Brain facts:
→ Our Brain uses 25% our total Oxygen intake
→ The Brain needs constant supply
→ The Brain can survive only 6 minutes after Oxygen supply is stopped

More oxygen means improved cognitive efficiency:
The brain is reliant on Oxygen for any type of functioning. Hence, when we provide our Brain with more oxygen we essentially improve it's ability to perform various cognitive and mental tasks such as speaking, decision making, computing numbers, and pretty much anything you can think of.

Hormones:
Hormones are chemical components created by the various glands of the body (endocrine systems) that act as chemical signals that travels through the bloodstream to regulate various key funcitons of the body, such as, hunger, growth, healing, sleep cycle, sexual drive, as well asl, mood, feelings, and emotions.
Levels of hormones such as, Adrenaline, Cortisol, and Testosterone, within the body can be significant determinants of mood related disorders.
Neurotransmitters:
Neurotrasmitters are chemical molecules created by the brain that acts as messangers communicating between the brain cells and the muscle. Neurotransmitters are key determinants of mental states such as mood, feelings, and emotions. An imbalance of neurotransmitters such as dopamine, serotonin, and norepinephrine within the brain have been found to be associated with depression.

Regular physical activities is proven to have a positive effect on regulating several key hormones and neurotransmitters that are associated with stress, anxiety, and depression. 

There is ample scientific evidence that suggests Physical activities increase the levels of several hormones and neurotransmitters responsible for a sense of positive feeling and wellbeing, such as, endorphins, serotonin, norepinephrine, dopamine, glutamate and gamma-aminobutyric acid, while decreasing illness-inducing hormones like cortesol.
Therefore, physical activities are considered an effective means of minimizing the risks of mental illnesses, as well as, reversing some of the effects.

Apart from regulating the chemical balance within the body and the brain in a positive way, exercise can help address the cognitive elements of mental illnesses. In other words, physical activities can reduce the volumes of negative thought patters that stems from mental illnesses by providing us with the much needed distraction from our woes and worries.

Along with helping with the restoration of the chemical balances within the body exercise has proven to help people with quality of sleep in many ways such as:
- help fall asleep more easily
- avoid wakefulness
- improves sleep cycle
- increase the amount of deep sleep
- increase the total amount of sleep

Physical activity can help prevent, reduce, or reverse the effects of many other chronic diseases such as cardiovascular diseases, cancer, hypertension, back pain, and osteoporosis.

Mobirise

Why should we use Diaphragm to breathe?

Whether you are a Construction Worker or a Gardener who does manual labour work all day, a scientist working in a lab, or an Office Administrator who sits in a chair all day, exercise can help your productivity in so many ways.

Regular physical activities can improve your memory, alertness, and cognitive functioning such as:
Processing Information-
Computing Numbers-
Decision Making-

As a consequence of the points mentioned above, exercise can incrase your energy level that would give you the strenght to work harder and accomplish your professional goals and dreams.

Exercise can also improve your endurance to work longer, reduce fatigue and tiredness.

Mobirise

Exercise and Beauty

You can apply all kinds of Onions, Ostrich Eggs, Anti-Wrinkle Creams, and Bonobo Urines to your skin, but the best advice that any Beautician can give you is Regular Exercise  

Exercise improves blood circulation, and gives your skin a heavy dose of oxygenated blood, the best nutrient you can provide for a radiant, glowing, healthy looking skin.

The increased blood flow through exercise also supplies more oxygen and other nutrients that nourishes the hair roots, and promotes hair growth.

Exercise enhances detoxication of the body through increased blood circulation, and sweat, and by mobilizing and removing various metabolic toxins and other harmful chemicals accumulated within the body.

Exercise is proven to have a preventive effect on various types of illnesses related to aging, such as Heart diseases, Parkinson’s, Dementia, and Osteoporosis. In addition, exercise, (especially high-intensive interval exercise) causes cells to make more proteins at the mitochondria, which reduces aging at cellular level.

Mobirise

So, Where do you begin?

Whether you are a fitness freak obsessed with the gym, a highly active individual engaged in different sports, or someone who has not been active for many years for whatever reasons,
it is never too late, and there is a starting level for everyone.

Work Smart, Not Hard

Strategies for Effective Exercise and Physical Activities

Mobirise

Set Achievable, Realistic, Timely Goals

Whether you are trying to lose weight, gain muscles, lower your cholesterol, or improve your flexibility, make sure that your goal is set to be realistic, achievable, and timely, that is in line with your current skill levels, and life circumstances. If you set your goal too high on difficilty level it will potentially cause a decrease in your motivation and enjoyment, and in worst case scinario cause you to drop out.

Mobirise

Be Patient with the Results!

You maybe trying to lose weight, build muscles, control your blood sugar levels, or improve your conditioning, whatever may be your goal, you must be pantient with the results. Each of these goals will be achieved in due course, you must continue to enjoy your activities, and avoid focusing too much on results or trying anything extravagant like taking up extreme diet programs or intensifying your workout routines on an unrealistic levels when you don't see noticable resutls after a few weeks.

Mobirise

Don't Suspend Your Happiness until You are Slim Again!

Whatever goal that you have set for yourself for the future, you must learn to be happy without them RIGHT NOW! Yes, that dress that will finally fit you will make all the hard work totally worthwhile, but you don't need to wait for that to be happy. You can be happy and complete right now. And when you will have finally achieved your goal, it will be a bonus, and you are going to feel that much more complete. Many people make the mistake of suspending all their happiness until their goal is accomplished, while making tremendeous dietary sacrifices and enduring severe physical punishments. Remember, the journey itself should be just as enjoyable as reaching the destination!

Mobirise

Remember, you are Beautiful Right Now!

Remember, you are beautiful right now. So, don't feel that you need to lose weight or gain muscle to be beautiful. Because if you are miserable with your excessive weight, you are going to remain miserable without it.


Understanding Your Barriers

While everyone agrees on and acknolwledges the health benefits of Physical Activities and Exercise, initiating and maintaining an active life is more complicated than simply picking up yourself on a sunny day, going for a run, and never having to look back again. If it was as simple as that, we would all have the perfect life free of physical and mental woes. It is wrong to assume that anyone who lacks physical activities in his or her is lazy by nature, because exercise motivation is effected by many different factors and there are many barries that prevents people from initiating and maintaining a sustainable active lifestyle.

Common Exercise Barriers:

Physical Barriers to Exercise

Physical Barriers to exercise may include any form of disability and/or limitatino of mobility. It is important to pay attention to issues related to these barriers while formulating your exercise program plan.

Physical Barriers to Exercise

Mental illness symptoms, or lesser factors such as our feelings, and moods affect our motivation to exercise significantly.  For example, depressive symptoms can drastically decrease in the levels of dopamine, endorphins, and serotonin, resulting us to feel less excited about physical activities. In other words, when you are sad or in a bad mood, you may find it more difficult to go for a run. Such factors should be taken in to consideration seriously when picking up the right exercise program.

Geographic Barriers to Exercise

Geographic barriers are caused by factors such as infrastructure of a city/village, accessibility to physical activities. For example, certain cities like New York, Winnipeg, are less accessible to pedestrians and bikers, while cities like Copenhagen, Toronto, or Stockholm are very exercise-friendly.  These factors play a vital role in how active an individual can be without much effort.

Weather  Barriers to Exercise

Weather and Climate can also be a significant accessibility factor for physical activities. In countries like Canada where winters are long and unforgiving, it is important to be creative and strategic with your exercise plans during the harsh months of winter.

Mobirise

Ready to Get Started?

Contact with your queries and questions!

Mobirise gives you the freedom to develop as many websites as you like given the fact that it is a desktop app.

Publish your website to a local drive, FTP or host on Amazon S3, Google Cloud, Github Pages. Don't be a hostage to just one platform or service provider.

Just drop the blocks into the page, edit content inline and publish - no technical skills required.

Mobirise

“The scope of one’s personality is defined by the magnitude of that problem which is capable of driving a person out of his wits.”
― Sigmund Freud

Follow Adlul on Social Media:

Address

248 Rochester Avenue, Winnipeg, R3T 3W2 MB Canada

Contacts

Email: adlul@mail.com
Phone: +1 204 404 4411


CSPA
Follow on Facebook
Follow on Twitter
Connect on LinkedIn
Subscribe on YouTube
Adlul Kamal, M.Sc. - Sport and Exercise Psychology