Deep Breathing Helps the Lungs
2020-09-01
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1From VOA Learning English, this is the Health & Lifestyle report.
2When was the last time you thought about breathing? Most people usually do not.
3When we are healthy, breathing happens naturally and easily.
4Without much effect on our part, the human respiratory system works hard.
5Experts say we take about 20,000 breaths every day.
6One such expert is James Hoyt, a doctor at the University of Colorado's Health Pulmonology Clinic, also called UCHealth.
7Hoyt is a pulmonologist -- a specialist on respiratory disorders.
8On the UCHealth website, he notes that our "respiratory muscles are working every minute of the day, every day of our lives."
9A muscle called the diaphragm separates the chest and abdominal cavities.
10As we breathe in, the diaphragm tightens.
11The chest cavity opens, and the lungs expand.
12When we breathe out, the diaphragm relaxes and moves upward, pushing air out.
13When you breathe deeply, the air coming in through your nose fully fills your lungs, and the lower belly rises.
14On its website, Harvard Medical School notes that deep breathing may slow the heartbeat, lower blood pressure and lower stress.
15Deep breaths help your body fully exchange incoming oxygen with outgoing carbon dioxide.
16However, many people do the opposite of deep breathing.
17They take short breaths and have shallow breathing.
18Experts call this "chest breathing."
19Shallow breathing limits the expansion of the diaphragm and its movement.
20The lowest part of the lungs does not get a full share of oxygenated air.
21This can make you feel short of breath and worried, or anxious.
22The American Lung Association notes that shallow breathing, over time, leaves old, stale air in the lungs.
23This leaves less room for the diaphragm to bring in fresh oxygen.
24And that means lower oxygen levels and less oxygen for exercise and activity.
25Several health websites explain an easy deep breathing exercise.
26Find a place to sit or lie down.
27Place one hand just below your ribs.
28Take a slow, deep breath -- or inhale -- through your nose.
29Feel your hand go up.
30Your stomach should rise and expand.
31Now breathe out slowly through your mouth.
32Make sure to breathe out -- or exhale -- all the way.
33Feel your hand and stomach go down.
34The American Lung Association website states that if done repeatedly, breathing exercises can help remove stale air from the lungs.
35This will increase oxygen levels and get the diaphragm to return to its job of helping you breathe.
36Pulmonologist James Hoyt adds that "deep breathing is a good way to reduce stress and relax."
37Hoyt tells patients to avoid smoking, to eat a good diet and to get a good night's rest.
38He also urges them to seek help for respiratory conditions as soon as they are observed.
39Shortness of breath happens when you are worried, frightened, or are in poor physical shape.
40But it can also be a sign of health problems.
41And that's the Health & Lifestyle report. I'm Anna Matteo.
1From VOA Learning English, this is the Health & Lifestyle report. 2When was the last time you thought about breathing? Most people usually do not. 3When we are healthy, breathing happens naturally and easily. Without much effect on our part, the human respiratory system works hard. Experts say we take about 20,000 breaths every day. 4One such expert is James Hoyt, a doctor at the University of Colorado's Health Pulmonology Clinic, also called UCHealth. Hoyt is a pulmonologist -- a specialist on respiratory disorders. 5On the UCHealth website, he notes that our "respiratory muscles are working every minute of the day, every day of our lives." 6A muscle called the diaphragm separates the chest and abdominal cavities. As we breathe in, the diaphragm tightens. The chest cavity opens, and the lungs expand. When we breathe out, the diaphragm relaxes and moves upward, pushing air out. 7Deep breathing 8When you breathe deeply, the air coming in through your nose fully fills your lungs, and the lower belly rises. On its website, Harvard Medical School notes that deep breathing may slow the heartbeat, lower blood pressure and lower stress. Deep breaths help your body fully exchange incoming oxygen with outgoing carbon dioxide. 9However, many people do the opposite of deep breathing. They take short breaths and have shallow breathing. Experts call this "chest breathing." 10Shallow breathing limits the expansion of the diaphragm and its movement. The lowest part of the lungs does not get a full share of oxygenated air. This can make you feel short of breath and worried, or anxious. 11The American Lung Association notes that shallow breathing, over time, leaves old, stale air in the lungs. This leaves less room for the diaphragm to bring in fresh oxygen. And that means lower oxygen levels and less oxygen for exercise and activity. 12Easy deep breathing exercise 13Several health websites explain an easy deep breathing exercise. 14Find a place to sit or lie down. Place one hand just below your ribs. Take a slow, deep breath -- or inhale -- through your nose. Feel your hand go up. Your stomach should rise and expand. Now breathe out slowly through your mouth. Make sure to breathe out -- or exhale -- all the way. Feel your hand and stomach go down. 15The American Lung Association website states that if done repeatedly, breathing exercises can help remove stale air from the lungs. This will increase oxygen levels and get the diaphragm to return to its job of helping you breathe. 16Pulmonologist James Hoyt adds that "deep breathing is a good way to reduce stress and relax." 17Hoyt tells patients to avoid smoking, to eat a good diet and to get a good night's rest. He also urges them to seek help for respiratory conditions as soon as they are observed. 18Shortness of breath happens when you are worried, frightened, or are in poor physical shape. But it can also be a sign of health problems. 19And that's the Health & Lifestyle report. I'm Anna Matteo. 20Anna Matteo wrote this story for VOA Learning English with information from the American Lung Association, University of Colorado and Harvard Medical School. George Grow was the editor. 21_______________________________________________________________ 22Words in This Story 23respiration - medical noun : the act or process of breathing / respiratory - adj. 24cavity - n. a hole or space inside something 25relax - v. to make or become loose or less tense 26stress - n. a state of mental tension and worry caused by problems in your life, work, etc. 27shallow breathing - medical verb : take in small amounts of air 28stale - adj. not clean, clear, or pure 29inhale - v. to breathe in / inhalation - n. 30exhale - v. to breathe out / exhalation - n.