[et_pb_section fb_built=”1″ _builder_version=”4.18.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_row _builder_version=”4.18.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.18.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.18.0″ _module_preset=”default” hover_enabled=”0″ global_colors_info=”{}” sticky_enabled=”0″]Respiratory Rate is one of the vital signs of human body along with Body Temperature, Pulse Rate, and Blood Pressure. More and more people become aware of the importance of breathing and are eager to train for healthy breathing. <\/p>\n
If you search the internet for a definition of normal respiratory rate for an adult, you may find the answer to be either 12 to 16 or 12 to 20 breaths per minute (BPM). [\/et_pb_text][et_pb_text _builder_version=”4.18.0″ _module_preset=”default” hover_enabled=”0″ global_colors_info=”{}” sticky_enabled=”0″]However, this answer can be very misleading and even harmful if used as a guide for healthy breathing without mentioning the tidal volume. The reason is that one could breathe at 16 BPM but leading to an adverse health issue due to over-breathing if the tidal volume is 1 L\/Min. <\/p>\n
Minute Ventilation (MV), which is the product of Breath Per Minute (BPM) and Tidal Volume (TV), is one of the important breathing metrics to monitor. For example, a MV of 15 Litres at rest is associated with very sick people, and it is a breathing volume contributing to hyperventilation, which is at least in part responsible for a range of chronic diseases, such as asthma, high blood pressure, heart disease, diabetes, cancer, etc. [\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=”3_5,2_5″ _builder_version=”4.18.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”3_5″ _builder_version=”4.18.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.18.0″ _module_preset=”default” hover_enabled=”0″ global_colors_info=”{}” sticky_enabled=”0″]On the other hand, a MV of 6 litres at rest is defined as the physiological norm for a 70 kg adult that most of us should aim for, no matter if we breathe slowly or fast. If your breathing volume is more than your physiological norm, for example, at 12 Litres per minute, you will over-breathe (hyperventilation), and you would likely develop Asthma, which will make any breath rates irrelevant. <\/p>\n
Now let\u2019s come back to our original question \u201cWhat is the Optimal Respiratory Rate at Rest?\u201d Also, does it depend on age, sex, height, weight, race, etc?[\/et_pb_text][\/et_pb_column][et_pb_column type=”2_5″ _builder_version=”4.18.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_image src=”https:\/\/aimwellbreathing.com\/wp-content\/uploads\/2023\/01\/breathing-rate.png” title_text=”breathing rate” _builder_version=”4.18.0″ _module_preset=”default” global_colors_info=”{}”][\/et_pb_image][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=”4.18.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.18.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.18.0″ _module_preset=”default” hover_enabled=”0″ global_colors_info=”{}” sticky_enabled=”0″]<\/p>\n
There appears a lot of medical research has been undertaken in the last decade on breathing techniques and their potential clinical benefits. This is in the context of the breathing retraining method for reduced breathing and slow breathing known as Buteyko Breathing pioneered by Dr. Konstantin Pavlovich Buteyko<\/strong> started back in the 1950s, when he discovered that over-breathing is the root cause of asthma. Buteyko Breathing has been demonstrated to be very effective in treating a range of chronic disorders, particularly asthma, as well as a wide number of profound health benefits.<\/p>\n Recent research has also found that breathing can affect heart rate, in particular, during inhalation, it makes the heartbeats faster, and during exhalation, it makes them slower. In the physiological term, this is called Heart Rate Variability (HRV).<\/p>\n Higher HRV is more desirable because it indicates a healthy heart and overall healthy physiological functioning, including a more balanced parasympathetic-sympathetic functioning. Research has shown that HRV peaks when the breath rate is 5.5 or rounded off at 6 BPM, and this is common in healthy humans.<\/p>\n Coincidentally, research has also found further benefits at 6 BPM, such as:<\/p>\n Based on the above, it is logical to conclude that a 6&6 breathing pattern should be adopted by most people to not only gain the benefits of maximum HRV but also to ensure no over-breathing occurs. Therefore, instead of trying to breathe at the optimal respiratory rate, we should try to breathe with an optimal breathing pattern, i.e., to breathe at 6 BPM AND with 6 litres MV at the same time.<\/p>\n You could try to breathe the 6&6 pattern at any time at rest, but especially do it via meditation before sleep to gain an immediate additional benefit of better sleep quality.<\/p>\n Now you may wonder how you could know your MV, assuming you could manage the BPM by a watch.<\/p>\n [\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=”3_5,2_5″ _builder_version=”4.18.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”3_5″ _builder_version=”4.18.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.18.0″ _module_preset=”default” hover_enabled=”0″ global_colors_info=”{}” sticky_enabled=”0″]The short answer is that it is not straightforward to measure without an advanced breathing measurement device. <\/p>\n The great news is that Aimwell\u2019s AYO BT+ Breathing Measurement and Breathing Exerciser can do just that, plus many more functions to train for healthy breathing. <\/p>\n Your physiological norm of Minute Ventilation is proportional to your weight, which can be calculated from 6 Litres for a 70 Kg adult. For example, if you weigh 100 Kg, your physiological norm of Minute Ventilation is 100\/70 * 6 = 8.6 Litres. <\/p>\n The image on the right is a screenshot from the App of AYO BT+ during a 20-minute meditation. By monitoring the BPM and MV from the App during the meditation, one can control the tidal volume to breathe towards the 6&6 healthy breathing pattern. [\/et_pb_text][\/et_pb_column][et_pb_column type=”2_5″ _builder_version=”4.18.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_image src=”https:\/\/aimwellbreathing.com\/wp-content\/uploads\/2023\/01\/breathing-meditation.png” title_text=”breathing meditation” _builder_version=”4.18.0″ _module_preset=”default” width=”60%” global_colors_info=”{}”][\/et_pb_image][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=”4.18.0″ _module_preset=”default”][et_pb_column _builder_version=”4.18.0″ _module_preset=”default” type=”4_4″][et_pb_text _builder_version=”4.18.0″ _module_preset=”default” hover_enabled=”0″ sticky_enabled=”0″]<\/p>\n In summary, optimal respiratory rate alone is not sufficient to ensure the best health outcome, and your physiological norm of Minute Ventilation must be included together to ensure you do not over-breathe,<\/p>\n Aimwell AYO BT+ Breathing Measurement and Breathing Exerciser<\/strong> is an effective tool for you to measure your breathing volume and train for the optimal breathing pattern.<\/p>\n [\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":" Respiratory Rate is one of the vital signs of human body along with Body Temperature, Pulse Rate, and Blood Pressure. More and more people become aware of the importance of breathing and are eager to train for healthy breathing. If you search the internet for a definition of normal respiratory rate for an adult, you […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","two_page_speed":[],"footnotes":""},"categories":[68],"tags":[],"class_list":["post-3376","post","type-post","status-publish","format-standard","hentry","category-reduced-breathing-normalised-breathing"],"_links":{"self":[{"href":"https:\/\/aimwellbreathing.com\/zh\/wp-json\/wp\/v2\/posts\/3376","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/aimwellbreathing.com\/zh\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/aimwellbreathing.com\/zh\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/aimwellbreathing.com\/zh\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/aimwellbreathing.com\/zh\/wp-json\/wp\/v2\/comments?post=3376"}],"version-history":[{"count":10,"href":"https:\/\/aimwellbreathing.com\/zh\/wp-json\/wp\/v2\/posts\/3376\/revisions"}],"predecessor-version":[{"id":4690,"href":"https:\/\/aimwellbreathing.com\/zh\/wp-json\/wp\/v2\/posts\/3376\/revisions\/4690"}],"wp:attachment":[{"href":"https:\/\/aimwellbreathing.com\/zh\/wp-json\/wp\/v2\/media?parent=3376"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/aimwellbreathing.com\/zh\/wp-json\/wp\/v2\/categories?post=3376"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/aimwellbreathing.com\/zh\/wp-json\/wp\/v2\/tags?post=3376"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}\n
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