Modern medical textbooks suggest that normal breathing rate for an adult is 12 breaths per minute at rest. Textbooks, published about a hundred ago, often provide even smaller values (e.g., 8-10 breaths per minute). However, most modern humans breathe much faster (about 15-20 breaths in 1 min). Chronic over-breathing DECREASES oxygenation of the body due to CO2-induced constriction of blood vessels (vasoconstriction) and the suppressed Bohr effect. Therefore, the less we breathe, the more oxygen our cells get.
Majority of people believe that they can measure their own breathing frequency for their automatic breath by simply counting it. Meanwhile,
one’s involuntary breathing pattern significantly changes, as soon as we pay attention to our breath. It will be slower and deeper, up to 2-3 times. What are the other options? You can ask somebody esle to count the number of your inspiration during a minute when you are unaware about your respiration. You may also record your breathing movements using sensitive microphones fixed near your nose. That can be done at night or when you are busy with something else.
Modern medical textbooks suggest that normal breathing rate for an adult is 12 breaths per minute at rest. Textbooks, published about a hundred ago, often provide even smaller values (e.g., 8-10 breaths per minute). However, most modern humans breathe much faster (about 15-20 breaths in 1 min). Chronic over-breathing DECREASES oxygenation of the body due to CO2-induced constriction of blood vessels (vasoconstriction) and the suppressed Bohr effect. Therefore, the less we breathe, the more oxygen our cells get.
However, oxygenation of cells can be revealed using a direct stress-free breath-holding test. Sit and rest for around 5 minutes and try to breathe normally. Relax completely and pinch your nose after your usual exhalation. Then measure your stress-free breath-holding time in seconds, while using a timer (watch or clock). Do the test only until initial stress or discomfort, or desire to take a breath. You should not gasp for air after the test.
Normal oxygenation of tissues is 40 seconds. It corresponds to normal breathing pattern with about six liters of air in one minute for ventilation rate. Since modern humans breathe about 2 times more air than the medical norm (this fact has been demonstrated in tens of professional scientific publications), their body oxygen content is about 2 times less (around 20-25 s). Maximum body oxygenation 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 humans with maximum possible body oxygen content.
One can retrain their breathing pattern using various breath retraining therapy exercises. Hatha Yoga is the one of the oldest breathing retraining techniques and ancient manuscripts, like “Shiva Samhita”, “Hatha Yoga Pradipika”, “Yoga Sutra of Panjali”, all teach us about ”limiting”, ”restraining”, “slowing”, “restricting” the breath. On the other hand, most leading yoga teachers, their books and websites promote two fantasies that, first, CO2 is a toxic gas and, second, deep unconscious breathing pattern increases body oxygenation.
The most known medical breath retraining technique is the Buteyko breathing method. It uses the above breath-holding time test as the main mark of one’s health. The Buteyko method includes 2 parts: special breathing exercises for slowing down one’s breath and healthy lifestyle factors, which naturally make breathing easier. Among them are:
- physical activity 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;
composure, perseverance, good will, peace-making, self-discipline, calmness,
realism, acceptance, commitment, responsibility.
- Good posture (straight spine 24-7)
- More time outdoors (in particular, for the elderly)
- Eating, only when a person is really hungry, and stopping in time
- Going to bed for sleep, only when one really sleepy, and getting out of bed after waking up in the morning; sleeping on hard beds
- Uncooked vegetarian meals (only if very properly chewed).
Since oxygenation of the body is so important for good health, it is not a surprise that restoration of normal breathing numbers results in no symptoms and no medication for many chronic health problems. This has been proven by many clinical trials of the Buteyko method in Russia, Ukraine and several western countries.
