息の吸い方を変えるだけで体調がぐんぐん良くなる！「正しい呼吸の仕方3箇条」を伝授！

The Japanese translation of the book I used as a reference is out, so I really want you to read it!! https://amzn.to/4eUVHlg I've posted about dried squid here: https://room.rakuten.co.jp/room_95d5c... Wim Hoff ヴィム・ホフ・メソッド　音声ガイド付き呼吸法セッション　初心者向け　（３ラウンドゆっ... Mike mew https://youtube.com/@mewingbymikemew?... I use this hand blender!! https://amzn.asia/d/02CjqxZn 🎥On my sub-channel, I talk about anything and everything in a very casual way: https://youtube.com/@Friendofbacteria... 👕Kodenma-ko Shop - You can buy the same T-shirt! https://gutmebiohack.youtuber.sale 😎Book: https://amzn.to/3JR8PMi You're doing everything right—healthy eating, exercise, early bedtime, abstaining from alcohol—yet still feeling unwell. If this sounds like you, you need to know about *"breathing."* As journalist James Nestor reveals in his book "Breath," a staggering **90% of modern people breathe incorrectly**, and this may be the root cause of a wide range of ailments, including allergic rhinitis, sinusitis, asthma, sleep apnea, high blood pressure, ADHD, anxiety, panic disorder, difficulty concentrating, and autoimmune diseases. This video clearly explains **3 steps to correct breathing that you can implement immediately**, based on the book's content. -- Step 1 | Always breathe through your nose Mouth breathing is entirely harmful and offers no benefits. In an experiment conducted by Nestor at Stanford University, just 10 days of mouth breathing resulted in a series of symptoms, including snoring, sleep apnea, elevated blood pressure, a surge in stress hormones, autonomic nervous system dysfunction, decreased concentration, insomnia, mood swings, and near-brink of bacterial rhinitis. There are three main reasons why mouth breathing is bad: *① Narrowing of the airway* Nasal breathing applies appropriate pressure to the mucous membrane of the throat, widening the airway. However, with mouth breathing, there is no pressure, causing the mucous membrane to sag and narrow the airway. This is a direct cause of snoring and sleep apnea. *② Lack of nitric oxide (NO)* Nasal breathing produces nitric oxide in the nasal cavity, leading to vasodilation, lower blood pressure, and strong antibacterial and antifungal effects. Mouth breathing produces zero NO. This makes high blood pressure, rhinitis, and sinusitis more likely. (Incidentally, Viagra is also a drug that increases NO.) *③ Oxygen Deprivation* Mouth breathing often leads to hyperventilation, and if you inhale too much oxygen, you end up with too little carbon dioxide. Since carbon dioxide is necessary to deliver oxygen to cells (Bohr effect), breathing too much causes a paradoxical situation where cells become oxygen-deprived. *Measures you can take starting today: Cover your mouth with medical tape when you sleep at night.* Even if it comes off at first, you'll get used to it with practice. You'll definitely feel your nasal passages widen. Also, *mewing (an exercise where you touch your tongue to the roof of your mouth and swallow saliva)* and chewing hard foods thoroughly can help develop atrophied jawbones at any age. As your jaw widens, nasal breathing becomes much easier. -- Step 2 | Inhale for 5.5 seconds, exhale for 5.5 seconds Modern medicine considers 12-20 breaths per minute to be "normal," but according to Nestor, this is **overbreathing**. The more you breathe, the more CO₂ is expelled, making your blood more alkaline, hindering oxygen supply to cells, and depleting minerals. In the 1950s, Ukrainian physician Dr. Butyko noticed this and is said to have saved over 100,000 asthma sufferers with a method of "intentionally reducing breathing." *The optimal breathing rhythm is approximately 11 seconds per breath = 5.5 seconds inhaling and 5.5 seconds exhaling.* Interestingly, when calculated, religious breathing and prayer practices from around the world, such as ancient Indian pranayama, Buddhist mantras, and Catholic rosary prayers, almost all coincide with this rhythm. Humankind intuitively discovered the "optimal breathing" over thousands of years. Always breathe through your nose and use diaphragmatic breathing. When inhaling, focus on expanding your abdomen, not your chest. --- Step 3 | Practice holding your breath occasionally *Central chemoreceptors* located at the base of the brainstem constantly monitor CO₂ levels, and if they increase too much, they sound an alarm saying, "I'm in pain! Inhale!" Research has shown that in people with panic disorder and anxiety disorder, these receptors are overly sensitive, triggering the alarm even with a slight increase in CO₂. *Training these receptors through breath-holding exercises increases resilience to anxiety and panic.* Two recommended methods: *① Wim Hoff Breathing Method* Lie on your back and take 30-40 deep breaths → hold your breath for about 1 minute, repeating 3 sets. There are guide videos on YouTube; you can practice wh...