Breathe better, live better
how many breaths per minute does normal breathing have?
For an adult at rest, when there is no specific physical or emotional stress, consider an average respiratory rate between 12 and 20
In many people, however, the number of breaths per minute is much higher because they often have too fast breathing.
The number of breaths per minute we recommend for a healthy and normal breathing frequency is between 6 and 10 (average number of breaths per minute).
Now count yourself, how many times are you breathing per minute?
What is a normal number of breaths per minute in the elderly?
In the elderly, the normal respiratory rate may increase slightly. This may be due to changes in lung function and general physiology that occur with age. It is generally considered about 25 breaths per minute to a normal respiratory rate.
What is healthy breathing and when is it abnormal?
How high should healthy breathing be?
We speak of an increased breathing rate above 20-25 breaths per minute.
Determining what is considered a "high" respiratory rate requires an understanding of the physiology of breathing, the role of carbon dioxide (CO2) and the factors that may affect respiratory rate.
Respiratory rate and CO2 regulation:
What is abnormal breathing?
What is in exhaled air?
How much CO2 are you breathing in?
How do you test your breathing?
Measure and improve your respiratory health with the BOLT score
The BOLT score, which stands for "Body Oxygen Level Test", is a measure used to assess breathing and the level of carbon dioxide (CO2) in the body. A higher BOLT score indicates more efficient and healthy breathing and better CO2 and stress tolerance. Here's how to measure your BOLT score:
Step 1: Find a quiet and comfortable place to sit.
Step 2: Make sure you sit upright with good posture. This will help fill your lungs completely.
Step 3: Breathe in and out normally before starting the test.
Step 4: Breathe in gently through your nose, without holding in, and then breathe out normally through your nose. Note: do not breathe in or out very deeply, just normally.
Step 5: Hold your breath after the normal exhalation, and stay seated without moving. Make sure you don't put any force on your breath holding. Try to stay calm.
Step 6: Look at the clock and note the time in seconds when you feel the first signs of a breathing urge. This is the point at which your body begins to crave a breath.
Step 7: Relax and breathe in and out calmly after completing the test.
Step 8: Calculate your BOLT score by adding the time of your first breath drive to 5 seconds. This gives you an estimate of your maximum CO2 tolerance.
The importance of personal growth:
Are you at a crossroads in your life, longing for true personal growth and achieving your deepest goals?
Our personal development programme offers you a remarkable opportunity to step out of your comfort zone and embark on a journey of self-discovery and transformation. True growth is often found outside our familiar and comfortable environment.
- the vagus nerve & polyvagal theory
- the power of emotions
- Breathing as an accelerator
- self-reflection and shadow work
- Setting boundaries
After each session, we dive into a Ecstatic Breathwork session in order to integrate the insights we received
How can you improve dysfunctional or incorrect breathing?
Breathing exercises, mindfulness and relaxation techniques help correct incorrect breathing.
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Then join our Online Masterclass on relaxing breathing now and strive for healthy breathing yourself
How should you breathe in and out?
Nasal breathing: Breathe in through your nose, not your mouth. Nasal breathing has many benefits, including filtering, warming and humidifying the inhaled air, as well as helping the body maintain the optimal ratio of oxygen to carbon dioxide.
Abdominal breathing: Breathe in through your belly, not your chest. Place your hands on your belly and breathe so that your belly expands as you inhale. This stimulates the use of the diaphragm, an important breathing muscle.
Deep and slow: Breathe in slowly and deeply. Let the air fill your lungs as your belly expands. Keep your shoulders relaxed.
Slow and controlled: Exhale slowly and evenly. Avoid rapid, shallow exhalations.
Breathe out relaxed: If you make no effort, exhaling should be spontaneous and effortless. With effort, you can actively exhale.
Through the nose
Maintain a rhythmic pattern in both inhalation and exhalation. Avoid irregular breathing.
Breathe as naturally and relaxed as possible. Don't force it.
Breathe consciously and coordinate your breathing with your activities and emotions.
Why can't I breathe through properly?
There could be several reasons why you have trouble breathing properly. It could be due to stress, anxiety, physical problems such as lung disease, allergies, infections or other medical conditions. If you regularly have trouble breathing, it is important to seek medical advice.
Feeling unable to breathe properly, also known as breathing restriction, can have several causes ranging from physical factors to psychological and environmental influences. Some of the main reasons:
Airway obstruction: Physical blockages or constrictions in the airways can restrict airflow, making you feel you cannot breathe properly. This can result from conditions such as asthma, chronic obstructive pulmonary disease (COPD), allergies or infections.
Lung diseases: Various lung diseases, such as pneumonia, pulmonary fibrosis or pulmonary embolisms, can reduce lung function and make breathing difficult.
Breathing difficulties: Weakening or problems with the muscles involved in breathing, such as the diaphragm, can lead to breathing problems.
Psychological and emotional factors:
Stress and anxiety: Psychological stress and anxiety can lead to shallow breathing, hyperventilation and the feeling of not being able to breathe deeply enough.
Hyperventilation: Emotional stress can cause hyperventilation, where you breathe shallowly and rapidly, which can result in dizziness, anxiety, restlessness and a feeling of breathing restriction.
(dysfunctional) or incorrect breathing technique:
Mouth breathing: Breathing through the mouth instead of the nose can lead to disturbed breathing patterns and the feeling of discomfort.
Shallow breathing: If you do not breathe fully and deeply, you may feel like you cannot breathe properly.
Air quality: Poor air quality or allergens such as pollen in the air can cause breathing problems.
Height: At high altitudes, there can be less oxygen in the air, which can affect breathing, especially if you are not well acclimatised.
Can you breathe too slowly?
Yes, breathing too slowly is also known as bradypnoea. Bradypnoea refers to an abnormally low respiratory rate.
It is usually referred to as bradypnoea when the number of breaths is less than 12 per minute in an adult at rest.
Rapid breathing during sleep
Central sleep apnoea:
Why is deep breathing so important?
Because it has multiple beneficial effects on the physiology and function of the body. Deep breathing, also known as diaphragmatic breathing, engages the diaphragm (the main respiratory muscle) and increases lung capacity. What happens physiologically:
1. Improved gas exchange: Increases the efficiency of gas exchange in the lungs. By breathing in deeper, more lung alveoli are involved in airflow, making a larger surface area available for oxygen uptake and carbon dioxide release.
2. Oxygen supply: Leads to increased oxygen uptake in the blood. This increases oxygenation to tissues and organs.
3. Stimulation of the parasympathetic nervous system: Stimulates the parasympathetic nervous system, which is responsible for relaxation and recovery.
4. Increased lung elasticity: Deep breathing stimulates the movement of the diaphragm and increases the elasticity of the lungs. This helps in better expansion and contraction of the alveoli, improving overall lung function.
5. Improved lymphatic drainage: Helps promote lymphatic drainage, supporting the body in removing waste and toxins.
Superficial breathing (chest breathing) can be less efficient because it involves mainly the upper parts of the lungs and uses the diaphragm less actively. Prolonged shallow breathing promotes stress and tension in the body, contributing to health problems such as fatigue, anxiety and digestive disorders.
READ HERE LAUDATORY TESTIMONIES FROM PEOPLE WHO HAVE ALREADY STEPPED OUTSIDE THEIR COMFORT ZONE.➭