How breathing works - Nirvair Kaur

Transcriber: tom carter Reviewer: Bedirhan Cinar

Translator: Deera Army Pramana Reviewer: Sarmoko Sarmoko

We take a breath every few seconds.

Kita bernapas tiap beberapa detik sekali.

Our life depends upon inhaling oxygen,

Hidup kita bergantung dari menghirup oksigen,

but we never think about how we breathe.

tapi kita tak pernah berpikir cara bernapas.

It just seems to happen automatically.

Rasanya terjadi begitu saja.

How can something that seems so simple

Bagaimana sesuatu yang tampak sangat sederhana

be the key to keeping us alive?

jadi kunci penting hidup kita?

Breathing starts with the environment around us.

Bernapas dimulai dari lingkungan sekitar kita.

The air we breathe in, or inspire,

Udara yang kita hela atau hirup,

has a mixture of gases including nitrogen, carbon dioxide and oxygen,

mengandung campuran gas termasuk nitrogen, karbon dioksida, dan oksigen,

which is the most important for our survival.

yang paling penting untuk hidup kita.

It enters our body through the nose and mouth,

Udara masuk ke tubuh lewat hidung dan mulut,

moves down into the pharynx, trachea and bronchial tubes,

bergerak turun ke faring, trakea, dan saluran bronkus,

and ultimately reaches the alveoli air sacs in the lungs.

dan akhirnya sampai ke kantong alveoli di dalam paru-paru.

The alveoli use pressure to move oxygen and nutrients into the blood.

Alveoli menggunakan tekanan untuk mendorong oksigen dan nutrien ke darah.

The diaphragm and intercostal muscles are a pumping system that facilitates this air exchange.

Diafragma dan otot antartulang rusuk adalah sistem pompa

yang membantu pertukaran gas ini.

How you breathe affects your energy level, especially when you are under physical or emotional stress.

Cara bernapas memengaruhi tingkat energi, khususnya di bawah stres fisik dan emosi.

Think back to the last difficult test you had to take.

Coba ingat ujian sulit yang terakhir kali kamu jalani.

It's likely that as you became more nervous, the tension in your body increased,

Biasanya semakin kamu gugup, ketegangan tubuhmu meningkat,

and your breathing quickly sped up.

dan napasmu jadi semakin cepat.

The shallower our breath, the less oxygen that reaches our brain, and the harder it is to focus.

Semakin pendek napas, kian sedikit oksigen sampai ke otak, makin sulit untuk fokus.

What's our response to physical stress, like a fast-paced game of field hockey after school?

Bagaimana kita merespons stres fisik, misalnya di pertandingan hoki yang seru?

As we exert pressure on our bodies, the muscles require a great deal of energy and demand additional oxygen.

Saat tubuh tertekan, otot butuh energi besar dan perlu tambahan oksigen.

Our panting breath starts to kick in,

Napas kita mulai terengah-engah,

which creates pressure to draw in more air and oxygen to the body,

yang menghasilkan tekanan untuk menghirup lebih banyak udara dan oksigen ke tubuh,

and regulates body temperature by allowing it to cool down naturally.

dan mengatur suhu tubuh agar mendingin secara alami.

These aren't the only times our breathing is affected or altered.

Bukan saat itu saja napas kita terpengaruh atau berubah.

Think about the last time you got angry or emotional.

Coba ingat terakhir kali kamu marah atau emosi.

Anger creates a metabolic reaction in the body,

Marah menciptakan reaksi metabolik dalam tubuh,

which stresses it out and heats up our internal temperature.

yang menekan tubuh dan meningkatkan suhu internal tubuh.

Have you ever seen anyone lose their cool?

Pernahkah kamu lihat orang hilang kesabaran?

Ultimately, if we're breathing under stress over long periods of time, there are consequences.

Lama kelamaan, jika kita terus bernapas di kondisi stres, akan ada akibatnya.

When the cells of a body aren't getting the oxygen they need,

Saat sel-sel tubuh tidak cukup mendapat oksigen yang dibutuhkannya,

the nutrients available to the body decrease and toxins build up in the blood.

nutrien untuk tubuh menurun dan racun menumpuk di darah.

It is thought that a hypoxic, or oxygen-poor environment, can increase cancerous cells.

Keadaan hipoksia atau kekurangan oksigen, diduga dapat meningkatkan sel-sel kanker.

The good news is that we can control our breath much more than we realize.

Kabar baiknya kita bisa mengendalikan napas lebih dari yang kita sadari.

This means we can increase both the quality and quantity of the breath.

Artinya kita bisa meningkatkan kualitas dan kuantitas pernapasan.

The science of breathing has been around for thousands of years,

Pengetahuan akan pernapasan telah ada sejak ribuan tahun,

from ancient yogis in India to respiratory therapists working with patients today.

mulai dari ahli yoga kuno di India hingga ahli terapi pernapasan masa kini.

Both would tell you that there are specific techniques that will help you improve your breathing.

Keduanya akan bilang kalau ada teknik khusus untuk memperbaiki pernapasan.

Breathing is all about moving air from a higher-pressure to a lower-pressure environment.

Bernapas adalah menggerakkan udara dari tekanan tinggi ke tekanan rendah.

More breath means more oxygen,

banyak napas berarti lebih banyak oksigen,

and ultimately a greater amount of nutrients that's available for our cells and blood.

akibatnya lebih banyak nutrisi tersedia untuk sel dan darah kita.

We naturally do this when we let out a big sigh.

Kita melakukannya secara alami saat membuat desahan panjang.

Changing the air pressure going into the lungs is one of the main ways to alter breathing.

Mengubah tekanan udara yang akan masuk ke paru-paru adalah satu cara mengatur napas.

Our body automatically does this when we cough, sneeze, or have the hiccups.

Tubuh kita melakukannya tanpa sadar saat batuk, bersin, atau cegukan.

Here's a simple experiment.

Ini percobaan mudahnya.

Close off your right nostril with your right thumb.

Tutup lubang hidung kanan dengan jempol kananmu.

Breathe in and out just through the left nostril.

Bernapaslah dari lubang kiri saja.

Notice how much harder it is to get the breath in.

Perhatikan tarikan napasmu jadi lebih sulit.

You have to focus your attention, and use your diaphragm and muscles much more than normal.

Kamu harus fokuskan perhatian, menarik diafragma dan otot lebih kuat dari normal.

By decreasing the surface area of the airways, you're increasing the pressure of oxygen

Dengan menurunkan luas permukaan jalan udara, kamu meningkatkan tekanan oksigen

moving from the alveoli to the blood.

yang bergerak dari alveoli ke darah.

Yogis often practice alternate nostril breathing to slow down the breath,

Ahli yoga sering melatih napas dari satu lubang bergantian untuk melambatkan napas,

increase oxygen, and activate the body's parasympathetic nervous system,

meningkatkan oksigen, dan mengaktifkan sistem saraf parasimpatik tubuh,

which deals with the body's operations when it's at rest.

yang terkait dengan aktivitas tubuh saat istirahat.

Let's try another exercise.

Kita coba latihan lainnya.

Visualize the way a dog pants when it breathes.

Bayangkan anjing yang terengah-engah saat bernapas.

Now try doing the same type of panting,

Sekarang coba lakukan hal yang sama,

first with your tongue out, then with your mouth closed.

pertama dengan lidah terjulur, lalu dengan mulut tertutup.

You will find yourself using your stomach muscles to push the air out as you exhale.

Kamu akan rasakan otot perutmu mendorong udara keluar saat menghembus.

Place your hand under your nose,

Hadapkan tanganmu ke hidung,

and you'll feel the strength of the breath coming out.

kamu bisa rasakan kekuatan napas yang keluar.

Breathing this way is hard because it requires an active movement of our diaphragm and intercostal muscles.

Cara ini sulit karena butuh gerak aktif diafragma dan otot antartulang rusuk.

Our body temperature changes quickly during this exercise from the amount of pressure we are exerting on our breath.

Suhu tubuh berubah drastis saat olahraga karena tekanan besar pada napas kita.

It's no surprise that you'll find dogs doing this breath often to cool down on a hot day.

Wajar jika kamu lihat anjing sering melakukannya di hari yang panas.

When we sleep at night, the medulla center of the brain makes sure that we keep breathing.

Saat kita tidur malam, pusat medula di otak terus menjaga pernapasan kita.

Lucky for us we don't have to think about it.

Untung saja kita tak perlu memikirkannya.

During the day, our breath is much more vulnerable,

Di siang hari, napas kita jauh lebih rentan,

especially under stressful or difficult situations.

khususnya pada keadaan stres atau sulit.

That's why it's helpful to pay attention to your breathing.

Karena itu sebaiknya perhatikan pernapasanmu.

If you can monitor and change your breath,

Jika kamu bisa mengamati dan mengubah napasmu,

you can improve both the quality and quantity of oxygen that enters your body.

kamu bisa meningkatkan kualitas dan kuantitas oksigen yang masuk ke tubuhmu.

This lowers stress, increases energy, and strengthens your immune system.

Ini bisa mengurangi stres, meningkatkan energi, dan menguatkan sistem kekebalan.

So the next time someone tells you to relax and take a deep breath,

Jadi kalau ada orang yang memintamu rileks dan bernapas dalam-dalam,

you'll know exactly why.

kamu tahu alasannya.