PHÒNG CHỐNG DỊCH - 2 Phương Pháp Tập Thở Giúp Phổi Chúng Ta Khỏe Mạnh

Hello everyone, I'm Dr. Ngoc, a graduate of Hanoi University of Technology. Today, I'm going to share with you two breathing exercises to help our lungs function in the best way possible. At the moment, the situation of COVID-19 is getting more and more complicated. Therefore, when we have this disease, it will directly damage our lungs. So we need to have some methods to help our respiratory system or our lungs function in the best way possible in this situation. This method has been used a lot before for COPD patients or chronic respiratory disease patients. However, not only for chronic respiratory disease patients, but also for the elderly, when we climb the stairs or walk, when we feel tired and hard to breathe, you can also apply this method. It will make it easier for us to breathe. In addition, even if we don't have those diseases, we should practice this method. Because when we practice these breathing methods, it will help our lungs breathe much better than our normal level. So that we don't have any diseases related to lung inflammation, it will also help our lungs breathe the best. So before we go to the way we practice breathing, we have to understand that when we breathe, we need some organs to participate in this breathing process so that we can practice those organs later. So here we will see on this slide, the organs to participate in our breathing process will include, first of all, the bronchus. This is the bronchus. It is located between the upper chest and the abdomen. It has a mechanism like this. And when this mechanism goes down or up, it is like a pump. When this mechanism goes down, it makes the abdominal cavity expand, and it sucks in the air. And then when the mechanism goes up, it pushes the air out of the lungs. First of all, we will have the rib cage. You will notice that there are rib cages in the middle of the ribs. And when this rib cage is activated, it makes our chest expand, and it sucks in the oxygen inside. And then it pushes the CO2 out. We will have some more organs. In this image, we will not see it. There will be some organs that will be pulled up here. In these neck areas, we also have a lot of organs to participate in. So normally, our lungs or our lungs only work about 25% of the time, which is enough oxygen for our body. But if we work hard, for example, when we run very tired, or when we climb stairs, at this time, it forces our body to have what it calls breathing. It is beyond the normal level. For example, normally we only use up to 25%. It's already normal. But if we need to work hard, we may have to increase our breathing. At this time, these organs will work harder. This cervical vertebrae will also work harder. Normally, this cervical vertebrae only needs to go down about 1 cm. But if we breathe hard, this cervical vertebrae may go down up to 10 cm. That is, it has the ability to increase our breathing as much as possible. However, we will have some exercises. Because if we breathe hard like that and we don't practice, it will make us very tired. We are very tired. Many people, when we breathe, the muscles in the neck or the chest pull it makes us feel very tired when we breathe. Or for this cervical vertebrae, if people breathe and use this cervical vertebrae a lot, we will often feel very painful, if we don't have the previous practice. So here we will imagine how it will work when it breathes. This is normal. You will see that the cervical vertebrae will go up and down. And when it goes down, the cervical vertebrae will expand to suck in oxygen and push up. It will make the CO2 go out. So now there are 2 exercises that Dr. Ngoc will want to guide everyone so that we can practice it. Here we will need to practice every day. When we have problems with our lungs, it will be easier for it to work. It's not like we just started practicing. At that time, we did it in an unfamiliar way and it made us feel very tired whenever we breathed according to that method. So the first method that Dr. Ngoc wants to share with you is the lip breathing method. For this method, you don't need to practice a lot. You can apply it right away. For the cervical vertebrae breathing method, we will need to practice more. What is the purpose of the lip breathing method? The purpose of the lip breathing method is that the amount of oxygen will be released, it will breathe, but when we inhale, it's about 25% and there is a certain amount of air that is still in the lungs that will not be pushed out. It means that the lungs are not released. Or we call it the gas that is still in the lung and we don't let it flow at all. So this method will help the lungs to flow through our lungs. And this method is called the lip breathing method. That is, we will inhale through the nose and breathe out through the mouth. But when we breathe out, we will inhale and exhale slowly our mouth The way to do this is when we inhale, we usually inhale quickly and then exhale slowly The time to exhale is usually doubled compared to the time to inhale Maybe when we count when we inhale, we will count from 1 to 2 1, 2, we will inhale But when we exhale, we will count from 1 to 5 1, 2, 3, 4, 5 That's how we do the mouth breathing method To do this method, you can do as Dr. Ngoc First, we will sit comfortably You can sit with your hands relaxed Or we can sit on a sofa Or we can sit in the middle of our bed How to make our posture as comfortable as possible to apply this method In cases when we run or walk and find it difficult to breathe We can stop immediately and do this method If we climb stairs and find it difficult to breathe We can also do this method It will help us reduce our breathing rate And it will help us feel less tired when we need a lot of oxygen in our body Ok, now we will apply it together Everyone will sit on a chair together Relax your hands Maybe a little bit of back so that we can relax Then we will inhale through the nose and exhale through the mouth Everyone will do as Dr. Ngoc Let's start It's quite simple, right? First, we will inhale through the nose We can count from 1, 2, 3 It depends on the person Usually it will count from 1 to 2 But when we exhale, it will be slower From 1 to 5 If you are climbing stairs or running and you feel tired You will do this method It will help us feel less tired and still provide enough oxygen for us We can also call this method a deep breath It will eliminate the gas in our lungs to balance the air in our lungs This method is very easy to apply You can apply it anytime You don't need to practice this method too much However, in the second method that Dr. Ngoc wants to show you so that we can practice What is it? We have finished the first method Do you understand? Yes Ok, we will continue to the second method This second method is more difficult for us Because when we apply this second method Normally, we will see that our body will go up and down We will see this body going up and down And every time it goes up and down like this It will help when it goes down It will make our chest stretch and it will suck in oxygen After that, it will push oxygen from our lungs However, when we breathe normally This gas will go up and down about 1 cm But if we breathe hard This gas can go down about 10 cm But if we breathe hard and it goes down like that It will make breathing like that very tiring It's tiring for us So if we have exercises After we breathe hard This gas can go down deeper and it will make us less tired So the way to do this The purpose is to push this gas down Push this gas down as much as possible to increase the amount of oxygen in our body At this time, it will reduce the activity of our lumbar vertebrae And we want to know if this gas goes down or not Because when this gas goes down The pressure in this abdomen will be increased and it will push the air out When it goes down This lumbar vertebrae will have the most gas And at this time This abdomen will be pushed out Because the pressure in this abdomen will increase So when we breathe normally If we breathe normally We will see that the abdomen is very little Because this gas will go down about 1 cm It will go up and down very little However, when we breathe with gas We have to push the gas out a lot Because this gas will go down So the way to test is to put our hands on the chest and abdomen And then when we breathe We have to push the gas out At that time, the gas will go down Let's try it So when you just practice You will feel a little dizzy And you will feel a little pain in this abdomen It's like when we practice We run too much We push too much The muscles will start to hurt But when we practice for a while It's very normal So we have to practice So now we will save about 15 minutes a day to practice this method We practice gradually This mechanism will work very well How to increase the amount of air flow What is the way to practice First, you can sit comfortably like before Or we can lie on the bed or right on our carpet to practice And now we will put one hand on the abdomen and one hand on the chest When we inhale we have to push the abdomen to the maximum At that time, the gas will go down to the maximum After that, when we breathe the abdomen will come together When we do that We will know that we are breathing with our abdomen And this breathing is We have to be self-conscious to breathe So we have to practice a lot After a period of practice we will have this method And we will do it with Dr. Ngoc We put one hand on the abdomen and one hand on the chest And then we will inhale and push the abdomen Then breathe out and push the abdomen Start Are you getting used to it? Not yet This will be quite difficult so that we can get used to it immediately But we have to do a lot Do it every day Spend about 15 minutes a day We sit and relax and we practice this breathing method It will help our abdomen work best So those are some of the methods that Dr. Ngoc wants to share with everyone about how we apply our breathing method to make breathing better Especially for those who have had abdominal injuries and we need to practice to increase the amount of air flow Even when we don't have those problems we also practice because later when we are old we need to exercise it will help our abdomen work better Hopefully after this video we will apply it every day because you will need to do this every day You can watch this video Dr. Ngoc will post this video on Dr. Ngoc's fanpage and on Dr. Ngoc Official's YouTube channel so you can watch it However, if you watch it on Facebook it will be harder to find You can go to Dr. Ngoc's YouTube channel and search for 2 breathing exercises and you will see this video You can also subscribe to Dr. Ngoc's channel so that we can update the latest knowledge See you in the next videos