Respiration : Part 4

Physiology and Hygiene for Secondary Schools
by Francis M. Walters

(Page 10 of 28)

Breathe through the Nostrils. - Pure air and plenty of it is the main condition in the hygiene of the lungs. One necessary provision for obtaining pure air is that of breathing through the nostrils. Air is the carrier of dust particles and not infrequently of disease germs. Partly through the small hairs in the nose, but mainly through the moist membrane that lines the passages, the nostrils serve as filters for removing the minute solid particles. While it is important that nose breathing be observed at all times, it is especially important when one is surrounded by a dusty or smoky atmosphere. Otherwise the small particles that are breathed in through the mouth may find a lodging place in the lungs.

In addition to removing dust particles and germs, other purposes are served by breathing through the nostrils. The warmth and moisture which the air receives in this way, prepare it for entering the lungs. Mouth breathing, on the other hand, looks bad and during sleep causes snoring. The habit of nose breathing should be established early in life.

Cultivate Full Breathing. - Many people, while apparently taking in sufficient air to supply their need for oxygen, do not breathe deeply enough to "freely ventilate the lungs." "shallow breathing," as this is called, is objectionable because it fails to keep up a healthy condition of the entire lung surface. Portions of the lungs to which air does not easily penetrate fail to get the fresh air and exercise which they need. As a consequence, they become weak and, by losing their "power of resistance," become points of attack in diseases of the lungs. The breathing of each individual should receive attention, and where from some cause it is not sufficiently full and deep, the means should be found for remedying the defect.

Causes of shallow Breathing. - Anything that impedes the free movement of air into the lungs tends to cause shallow breathing A drooping of the back or shoulders and a curved condition of the spinal column, such as is caused by an improper position in sitting, interfere with the free movements of the ribs and are recognized causes. Clothing also may impede the respiratory movements and lead to shallow breathing. If too tight around the chest, clothing interferes with the elevation of the ribs; and if too tight around the waist, it prevents the depression of the diaphragm. Other causes of shallow breathing are found in the absence of vigorous exercise, in the leading of an indoor and inactive life, in obstructions in the nostrils and upper pharynx, and in the lack of attention to proper methods of breathing.

To prevent shallow breathing one should have the habit of sitting and standing erect. The clothing must not be allowed to interfere with the respiratory movements. The taking of exercise sufficiently vigorous to cause deep and rapid breathing should be a common practice and one should spend considerable time out of doors. If one has a flat chest or round shoulders, he should strive by suitable exercises to overcome these defects. Obstructions in the nostrils or pharynx should be removed.

Breathing Exercises. - In overcoming the habit of shallow breathing and in strengthening the lungs generally, the practicing of occasional deep breathing has been found most valuable and is widely recommended. With the hands on the hips, the shoulders drawn back and down, the chest pushed upward and forward, and the chin slightly depressed, draw the air slowly through the nostrils until the lungs are completely full. After holding this long enough to count three slowly, expel it quickly from the lungs. Avoid straining. To get the benefit of pure air, it is generally better to practice deep breathing out of doors or before an open window.

By combining deep breathing with simple exercises of the arms, shoulders, and trunk much may be done towards straightening the spine, squaring the shoulders, and overcoming flatness of the chest. Though such movements are best carried on by the aid of a physical director, one can do much to help himself. One may safely proceed on the principle that slight deformities of the chest, spine, and shoulders are corrected by gaining and keeping the natural positions, and may employ any movements which will loosen up the parts and bring them where they naturally belong.

Serious Nature of Colds. - That many cases of consumption have their beginning in severe colds (on the lungs) is not only a matter of popular belief, but the judgment also of physicians. Though the cold is a different affection from that of consumption, it may so lower the vitality of the body and weaken the lung surfaces that the germs of consumption find it easy to get a start. On this account a cold on the chest which does not disappear in a few days, but which persists, causing more or less coughing and pain in the lungs, must be given serious consideration. The usual home remedies failing to give relief, a physician should be consulted. It should also be noted that certain diseases of a serious nature (pneumonia, diphtheria, measles, etc.) have in their beginning the appearance of colds. On this account it is wise not only to call a physician, but to call him early, in severe attacks of the lungs. Especially if the attack be attended by difficult breathing, fever, and a rapid pulse is the case serious and medical advice necessary.

Ventilation. - The process by which the air in a room is kept fresh and pure is known as ventilation. It is a double process - that of bringing fresh air into the room and that of getting rid of air that has been rendered impure by breathing or by lamps. Outdoor air is usually of a different temperature (colder in winter, warmer in summer) from that indoors, and as a consequence differs from it slightly in weight. On account of this difference, suitable openings in the walls of buildings induce currents which pass between the rooms and the outside atmosphere even when there is no wind. In winter care must be taken to prevent drafts and to avoid too great a loss of heat from the room. A cold draft may even cause more harm to one in delicate health than the breathing of air which is impure. To ventilate a room successfully the problem of preventing drafts must be considered along with that of admitting the fresh air.

The method of ventilation must also be adapted to the construction of the building, the plan of heating, and the condition of the weather. Specific directions cannot be given, but the following suggestions will be found helpful in ventilating rooms where the air is not warmed before being admitted:

1. Introduce, the air through many small openings rather than a few large ones. If the windows are used for this purpose, raise the lower sash and drop the upper one slightly for several windows, varying the width to suit the conditions. By this means sufficient air may be introduced without causing drafts.

2. Introduce the air at the warmest portions of the room. The air should, if possible, be warmed before reaching the occupants.

3. If the wind is blowing, ventilate principally on the sheltered side of the house.

D.C. Heath and Co. - Publishers
Original copyright 1909