The Benefits of Reverse Breathing

Most of us think that running cycling, swimming, jogging, aerobics and workouts in Jims and other activities that demand hard labor are the types of exercises. But in reality, it is not so.

But just to breathe at a place in a peaceful sitting posture is also an exercise. Go for breathing exercise, if you wish to remain healthy and fit.  One of the best exercises is the exercise of Reverse Breathing. It is different from the normal exercise and is also called the Yogic Exercise.

During the Normal and the Reverse Breathing, both the diaphragms are used, but the movement of the stomach is different.

In Reverse Breathing the coordination of the opposite movement of the stomach is done during inhaling and exhaling.

Interestingly we all unknowingly resort to Reverse Breathing during the blowing the balloons, or lifting and pushing the heavyweights, or during fear, panic or nervousness.

Here in this article the importance and necessity of dong Reverse Breathing daily is highlighted.

Beneficial For the Lungs

Fill the lungs with the air as much as possible and then start the Reverse Breathing. In this way, a large amount of air reaches the lungs and improves their performance. This type of breathing is very beneficial for the athletes because the lungs need sufficient energy and expansion to support the other parts and organs of the body. This type of breathing is more beneficial for the people who breathe from the mouth.

Beneficial For Internal Organs

Reverse Breathing is very good for the proper functioning of the digestive system and the optimum functioning of the internal organs. The Reverse Breathing helps to tighten the muscles of the stomach with each inhaled breath; and removes the harmful bacteria and versus from the body with each exhaled breath. More and more oxygen reaches the body in Reverse Breathing.

Meditation

Reverse Breathing also helps in meditation, as it increases the energy in the body. The students who learn the art of meditation could be further trained to use and channelize this extra energy.

Stress may be the reason for becoming ill again and again. The stress weakens the immune system and makes a person prone to becoming ill. The Reverse Breathing pacifies the mood, removes stress and provides overall health.

Strengthens the Stomach Muscles  

Reverse Breathing helps to strengthen the muscles of the stomach. The muscles of the perineum or the pelvic region of the abdomen contract as and when the air is inhaled and these muscles get relaxed when the air is exhaled. The Reverse Breathing brings the muscles of the stomach in the forward and outward direction. This exercise is very beneficial for the digestive system and overall fitness.

Seated Buddha
Wikimedia Commons by British Museum

How to Perform the Reverse Breathing  

Sit on the floor in Padmasana or Lotus position i.e., by folding the legs and placing each foot on the opposite thigh as the image of sitting Buddha.  

But here reverse the direction of hands. Put both the hands flat on one another with palms pointing downwards in the lap below the lower part of the stomach so that both the thumbs touch the naval. 

Now fully inhale the breath and simultaneously, slowly and completely pull the stomach inward towards the spine.

Now exhale and release the breath slowly with simultaneously expanding the stomach to its normal outward position.

Repeat this action 5 to seven times.

It is advisable to perform the Reverse Breathing every day for at least 15 minutes to get the maximum benefits.

How to Get Rid of Cough

The problem of cough is very common in winters and anyone can become its victim. There are several antifungal and antibacterial household things that can help to alleviate and get rid of the problem of cough. 

Here are the few herbal remedies for cough available at home.

1. Honey, Ginger and Lemon water

Mix half a tablespoon of ginger powder and a tablespoon of honey in lukewarm water in which few drops of lemon has been added. Sip this mixture two or three times a day to get relief from cough.

2. Raisins or Kishmish

Boil half a handful of a raisin in water for few minutes. Drink the mixture twice a day to alleviate the effect of coughing.

3. Jaggery or Gur

Jaggery is actually unrefined and solidified sugar prepared by boiling the raw, concentrated juice of sugar cane, coconut, beetroot, or date palm. The brown-colored sugarcane jaggery is commonly used. Instead of preventing constipation and help in digestion, it also gives relief in cough.

Grind a piece of ginger with an equal amount of jaggery and add a tablespoon of basil juice to it. Take it twice a day to get relief in coughing.

4. Fenugreek Seeds or Methi

Boil 1-2 tablespoons of fenugreek seeds in water and drink twice a day to reduce and later get complete relief from coughing.

5. Black Pepper

Add a pinch of black pepper in a tablespoon of honey and eat slowly by licking it Do it twice a day to get relief from cold and cough.

6. Turmeric Powder

Drink a glass of warm milk in which a tablespoon of turmeric powder has been added. It is antibacterial and gives relief in cough and cold.

7. Steam

The steam helps in the ejection of cough. Add one or two drops of eucalyptus oil or peppermint oil to water and inhale the steam to get relief from the congestion of cough and the cough comes out.  

8. Lemon and Ginger Tea

Boil tea leaves, a small piece of ginger, a pinch of salt and the juice of half lemon in a cup of water. Sip it slowly to get relief in cough. 

Precautions during Cough

Avoid eating fried foods.

Do not eat spicy foods as it increases the formation of cough.

Aging: Weak Muscles in Old Age

Naturally, our muscles start becoming weak around the age of 40 to 45 years. But due to the present lifestyle, food habits, immobile living, lack of physical work or exercise, this problem has started appearing at a younger age too.

Gym Workout
Wikimedia Commons by Scott Webb

In medical terms, this problem is called Sarcopenia. This syndrome is related to the progressive and overall loss of the mass and strength of skeletal muscles. 

What is Sarcopenia
As a process of aging, we start to lose muscle mass and function at some point in life. The people who are physically inactive can lose as much as 3 to 5 percent of their muscle mass with the passage of each decade after age 30 years.

It is associated with the aging process, physical disability, poor life quality, and death. The loss of muscle mass and strength affects balance, gait and overall ability to perform daily chores.

Sarcopenia, also known as this common condition of muscle loss affects 10% of the adults over the age of 50. By the time a person reaches the age of 60 years, the body becomes loose and weak; the skin also loses its elasticity. The muscles get reduced and weak.

Why We Lose Muscles
The tissues, muscles, nerves, and bones are healthy at the time of birth. But with the passage of time and aging, the amount and number of muscle fiber go on decreasing. This is the reason why a person becomes skeletal or thin-skinned with aging.
Another reason for muscle loss is that the synthesis of amino acids gets reduced in the body with aging. 
Out of 20 different amino acids needed to maintain good health and normal functioning of the body, we obtain nine of these (called the essential amino acids) through food like meat, eggs, tofu, soy, buckwheat, quinoa, and dairy.

Symptoms of Sarcopenia
The symptoms include weakness and loss of stamina. It interferes with physical movement. The reduced activity and sedentary life further shrink muscle mass.

Risk Factors
The risk factors include age, gender and low level of physical activity. A sedentary lifestyle, including prolonged desk work, may increase the risk of developing sarcopenia.

It can decrease the expectancy of life and its quality including functional impairment. 

But the condition could be prevented and even reversed by taking certain actions including a healthy diet and regular exercise.

Cachexia and Sarcopenia 
Both Cachexia and Sarcopenia are due to inflammation and oxidative stress. But they differ in the basic mechanisms that cause the decay of muscles. The former involves the release of inflammatory cytokines due to cancer, while the latter comprises of inflammation due to aging.

Research
It is a very miserable thing that we lose muscles when we need them the most. The muscles shrink with aging and muscle loss after the age of 65 becomes more serious.

A recent study found that the growing age requires more effort to maintain the muscles. The researchers found that in order to maintain the mass and size of muscles, people over the age of 60 have to lift weights more often than the young ones. 

Another study suggested that with the passing of each decade after the age of 40, the adults generally lose up to 8 percent of their muscle mass. 

New research suggests weight training may help older people retain muscle.

Eat Healthy Foods
In order to save the muscles from becoming weak, include natural foods in the diet like fruits, vegetables, fat grain, pulses, dry fruits, nuts, milk, chicken, fish, etc.

All-natural foods contain vitamins, minerals, and antioxidants.

Physical activity 
Physical exercise, especially the resistance or strength training is extremely effective for preventing the decay of muscles. The muscles become weak when the neuromuscular system, proteins, and hormones work do not work together normally. Strength training affects the neuromuscular system, protein synthesis, and hormones. It also helps in the overall health of muscles.

How to Prevent Muscle Loss with Aging
Take enough sleep.
Eat protein-rich foods. 
Limit the intake of alcohol.
Take sufficient carbohydrates.
Change the lifestyle from sedentary to active.
Exercise regularly and go to the gym for weight lifting.
Take enough amount of vitamin D by being in the sunlight.