[0:00]Namaste! Aaj hum ek aise breathing technique seekhne wale hain, jo bahut hi zyada simple aur bahut hi powerful hai.
[0:15]Now, bahut saare logo ko yeh difference nahi pata, but jab hum blood oximeter ya phir jo SPO2 jab hum measure karte hain, usmein ho sakta hai aapka score 95, 99, 98 aaye. But blood mein jo oxygen hai woh body tak ya cells tak pahunch raha hai ya nahi, yeh depend karta hai ki aapke andar jo CO2 levels hai woh kitne hain. So iske baare mein bahut zyada hum detail mein kabhi aur baat karenge, but aaj samajhte hai ki process kaise karna hai. Process bahut hi simple hai, aapko saans lena hai, saans chhodna hai, aapko breath hold karna hai aur walk karna hai. Now, I will demonstrate this process. Hum log saath mein karenge, isko aap lagbhag 5 se 10 minute kar sakte hain. So, shuru karne se pehle, iska ek test hai, jise BOLT test bhi kaha jaata hai, Body Oxygen Level Test. Ki aapke sharir ka jo consumption hai oxygen ka, woh kitna achha hai. Ab hum sabko yeh pata hi hai ki jitna achha oxygen consumption, utne hi zyada hamare cells active rahenge aur hum healthy rahenge. So, pehle shuru karte hain test ke saath. Test kaise karna hai, woh hum sun lete hain aur fir saath mein hum test karenge. Test ke liye aapko ek saans leni hai, aur ek saans chhodni hai. Phir aapko naak ko apne pinch karna hai, matlab aapko naak daba ke rakhna hai, taaki aap galti se bhi saans bahar na chhode. Aur aapko walk karna hai kuch kadam. Yeh walk aapka ek normal walk rahega, na aapko tez karna hai, na aapko slow karna hai. Andar se jo speed mein aap walk karte hai, woh chalega. Okay. Now, health precaution. Anyone with high BP issues, kisi ko high hypertension ya high blood pressure hai, toh woh yeh technique ko avoid kar sakte hain. Let's start for the rest of the people.
[1:54]Breathe in. Breathe out. This is like normal breath in. One more time. Ek baar aur saans chhoden. Now, for the test, we will take one more breath. Breathe out. Ab aapko breath ko hold karna hai, aur walk karenge. Ab aap count karenge. 1, 2, 3, 4, 5, 6, 7. Man mein count karna hai, warna aap bolenge toh saans bahar ja rahi hai. In order to give you instructions, I am verbalizing. But you don't have to say it. So now, pause the video and do the test to know your score, and see how much are you scoring. Okay. Now, if your score is anywhere around 40, it is good. If it is less than 30 or 20, we need a lot of work. We need improvement. Yahan pe improvement ka bahut scope hai aur aapko yeh har din practice karna hai. What is the ideal score? 80. 80 steps is a very ideal score. Aap bahut hi healthy hai, ek dam super strong hai. So your score can go up to 80. So you can aim for 80 steps. Now, one thing to note, because we have to take more steps, it is not right to do this quickly. So you need to take normal steps. Okay? So, suppose your score was 30. Let's take an example. You need to take 50% of your score and continue to do this practice for at least 5 minutes or 10 times, anything that is comfortable for you. So you breathe in, you breathe out, you hold your breath and you walk. And then you relax. Then you breathe in again. You breathe out. You hold your breath. Then breathe in again. So I am doing 15 steps every time. Now, you can continue this process on your own for 10 repetitions. 10 baar aapko yeh process karna hai. As soon as you start mastering this process, your test score will gradually increase. The best time to do this practice is early in the morning, when you have just woken up. Uthne ke baad, you can test your score. It is the best time to get a very good measure of what's your breathing like. So you can follow this process then. Now, let's come to what happens with this process. When you inhale and when you exhale, after that we are holding our breath. And when we are walking, CO2 is getting produced very fast in our body. Now, when CO2 gets produced, a signal goes into your brain that CO2 is increasing, so we have to inhale again. But if you are not inhaling, your CO2 levels will increase slowly. If we want to draw a parallel, we can say that suppose you have to lift 5 kg of weight, and you find it difficult. So you will lift 5 kg, and lift and lift, and lift again and again. One point will come that your body will get used to lifting 5 kg, and then 5 kg weight will no longer be more for you. Similarly, we will increase the CO2 levels by pushing them little by little. So this will make our CO2 levels normally increase a little. Now usually people think that CO2 is a waste product. Yes, it is a waste product, but it also has a role to play. The O2 within our blood, the O2 that goes from the blood to the body is consumed only when CO2 is present there, so that it can be replaced. That is why CO2 is a waste product, yes, but it is as important as oxygen. Okay. So through this process, we are normalizing the CO2 levels. And when you see that usually if we walk or feel very tired, our breathing starts to be like this. With this process, you will realize that suddenly your breathing has become very, very normal, even if you are doing something strenuous, you are not getting impacted at the level of the breath. Okay. So follow this process for at least 30 days and tell me in the comment section what is the result, what is your BOLT score that you are coming in. So every day you can practice and put the BOLT score in the comment section of this video as to how much are you scoring and try to get the score above 40, till then you follow it regularly. Thank you so much. If you like this video, you will also check out this video.
