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Breathing Exercises: Types, Techniques and Benefits

Breathing Exercises: Exercises for the lungs also referred to as breathing exercises , are essential for improving lung function and promoting respiratory health. These exercises are intended to strengthen respiratory muscles, increase lung capacity, and enhance the body's ability to exchange oxygen and carbon dioxide. These breathing techniques are frequently used in medical settings: Diaphragmatic Breathing Pursed lip Breathing Segmental Breathing Diaphragmatic Breathing: The diaphragm , a dome-shaped muscle situated below the lungs, is used actively during diaphragmatic breathing, also referred to as deep belly breathing or abdominal breathing . By fully contracting the diaphragm, this technique focuses on expanding the lower part of the lungs, enabling deeper and more effective inhalation and exhalation. Technique: Look for a quiet location where you can sit or lie down. You can close your eyes to improve relaxation and focus. Put one hand on your upper chest and the other on

Human heart and how to keep it healthy?

One of the Most Important Organs is Heart in our human body, one of my relatives asked me one time, Is it possible to remove the plaque formed in the branch vessels of the heart muscles? 

For both men and women in India, heart disease is the leading cause of death. It's not as straightforward as that. so today we are going to learn all about the heart.

Despite the fact that deaths from heart and circulatory disease are declining faster than deaths from other diseases, it remains one of India's leading causes of death. Here are ten things you can do to keep your heart in great shape.

Human heart and how to keep it healthy?

Basic Information:-
·     As the human size is very large blood can’t be supplied to all organs as in plants i.e. they pull water. So human Heart pumps and blood get transported to different organs.
·     Human has a four-chambered Heart so oxygen-rich blood and carbon dioxide-containing blood remain separate.
·     Heart is located between the Lungs and chest slightly tilted towards the left side.  
·     Heart is a muscular organ made up of fibrous tissue and a big fist of hand.
·     Cardiac muscle present in the wall of the human heart and are striated and involuntary in nature.
·     Our heart bits in the rhythm lub-dub.
How does the human heart works and flow blood

       Heart work together at a time in two parts:-

1. Right chamber:-
·     The deoxygenated blood comes from the different organ in the heart in the right chamber via superior Vena Cava (from the lower part of the body) and inferior Vena Cava (from the upper part of the body) and is collected in the right atrium.
·     When the heart relaxes blood from the right atrium moves to the right ventricle with help of the Tricuspid valve.
·     Again when the Heart contracts the deoxygenated blood moves with high pressure from the right ventricle and via Pulmonary arteries it goes to Lungs.
·     Blood after getting oxygenated in the Lungs moves again to the heart via pulmonary veins in the left chamber.


Human heart and how to keep it healthy?

2. Left Chamber:-
·     The oxygenated blood from the Lungs comes to the left atrium via pulmonary veins and is collected in the left atrium.
·     When the Heart relaxes the blood from the left atrium moves to the left ventricle via the Bicuspid valve.
·     Again when the heart contracts the oxygenated blood from the left ventricle with the high-pressure move to different organs via Aorta and Carotid artery.
This work of the right chamber and left chamber occurs at the same time and the the cycle goes on.
Pacemaker:- It is the structure of the Heart that produces the impulse of the Heart.
Heart sounds:-
Four Heart sounds are produced:

  1. First Heart sound
  2. Second Heart sound
  3. Third Heart sound
  4. Fourth Heart sound

·     First and second Heart sounds are classical Heart sounds. They are heard by stethoscope and have more prominently resembled as “LUBB”(LUB) and “DUBB”(DUB).
·     Third heart sound is a mild sound so not heard by stethoscope in normal condition but can be heard by using a microphone.
·     Fourth heart sound is completely inaudible in normal conditions and can be heard only in pathological conditions.
How Heart disease occurs?
· Heart disease can carry forward from our parents to us but that is it can be hereditary and can be cured.
·     By eating foods containing bad cholesterol high damage to the Heart occurs.
·     Overeating, laziness and not doing much activity can also lead to a Heart problem.
How to recognize a Heart problem?
·     The chest pain, low and high heart beating, high blood pressure is most common symptoms that show that your heart is having some problem.
How to prevent heart diseases?
What to eat?

·     It includes raw vegetables, sprouts, fruits and vegetables which contain high amount of water and many more.

Human heart and how to keep it healthy?

1. Leafy green vegetables:
Spinach, Kale, purple cabbage are well known for high vitamins(k) and minerals.
They reduce blood pressure and improves arterial function.
2. Whole grains:
Whole wheat, brown rice, oats, rye, barley are high in fibers.
They reduce bad (LDL) cholesterol and systolic blood pressure.
3. Berries:
Strawberries, blueberries, blackberries. They are rich in antioxidants.
4. Avocados:
High in monounsaturated fat and potassium.
5. Walnuts:
They are a great source of fiber and magnesium, copper, manganese.
6. Dark chocolate:
It is rich in antioxidants and helps to boost Heart health.
7. Tomatoes:
Rich in antioxidants and increases good (HDL) cholesterol.
8. Almond:
They are high in fiber and monounsaturated fat.
9. Garlic and Olive oil:
Reduces blood pressure and cholesterol, also helps to inhibit blood clots.
10. Green tea:
It lowers cholesterol, triglycerides, and blood pressure.
What not to eat?

What not to eat Human heart and how to keep it healthy?

·     Much oily food, food containing high fat, margarine, cheese, red meat, French fries, canned soup, icecream, chips and preservatives as they contain bad cholesterol and make the blood thick which leads to blood clots inside veins and in the Heart too.

Get active:-
·     Start walking or running for at least half an hour or more than that in a day, do some exercise and after eating go for “Vajrasana”.

Healthy weight:-
·     As prescribed by the doctor we must be within the limit of our weight at a particular age (for men and women it is different).

Quit smoking:-
·     Stop smoking if you are doing and stay away from the one who is smoking as that smoke can affect us.

Stop drinking liquor:-
·     Stop drinking a liquid containing a high amount of alcohol.

Manage stress:-
·     If anything is bothering you and giving stress to you then manage it somehow as it will affect the Heart, Brain, and your whole body.

Human heart and how to keep it healthy?
To get rid of the stress:-

·     Best thing to do is YOGA and MEDITATION.
·     By watching nature and visiting places full of greenery can also help.
·     Listening to music can also help.
If some severe problem is there you must visit a doctor and take a proper treatment.


“No beauty shines brighter than that of a good and healthy Heart.”


  Blog Written By: Dr. Maitri Bhatt (PT)



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