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  • Beda Pernapasan Dada dan Pernapasan Perut, Mana yang Lebih Baik?

Beda Pernapasan Dada dan Pernapasan Perut, Mana yang Lebih Baik?

Beda Pernapasan Dada dan Pernapasan Perut, Mana yang Lebih Baik?
Ilustrasi pernapasan. Credit: Freepik

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Dalam bernapas, manusia dapat menggunakan teknik pernapasan dada atau pernapasan perut. Pada teknik pernapasan dada akan melibatkan otot-otot tulang rusuk, sedangkan pada pernapasan perut melibatkan otot diafragma. Lantas, mana yang lebih baik untuk tubuh Anda? 

 

Perbedaan Teknik Pernapasan Dada dan Pernapasan Perut

Saat bernapas, Anda bisa menggunakan dua teknik pernapasan, yaitu pernapasan dada atau pernapasan perut. Pernapasan dada adalah teknik pernapasan yang biasa dilakukan sehari-hari, sedangkan pernapasan perut biasanya dilakukan ketika Anda membutuhkan asupan oksigen lebih besar. Berikut ini perbedaan antara teknik pernapasan dada dan pernapasan perut:

Pernapasan Dada

Pernapasan dada adalah gerakan pernapasan yang mengandalkan pergerakan otot-otot di antara tulang rusuk. Proses pernapasan dimulai ketika otot di antara tulang rusuk mengembang saat Anda menghirup udara dan mengempis saat mengembuskan udara. Ketika otot antar tulang rusuk berkontraksi, maka diafragma akan relaksasi dan begitu pula sebaliknya.

Pada pernapasan dada, organ yang terlibat di antaranya hidung, otot dada, tenggorokan dan paru-paru. Pernapasan dada juga melibatkan otot yang berada di antara tulang rusuk. Secara umum teknik pernapasan dada dapat diuraikan seperti berikut:

  • Saat menarik napas, diafragma dan otot di antara tulang rusuk akan berkontraksi sehingga mendorong tulang rusuk ke atas. Rongga dada akan membesar sehingga paru-paru mengembang untuk menampung udara.
  • Udara yang dihirup melalui hidung atau mulut akan mengalir ke tenggorokan, lalu ke trakea dan kembali masuk ke paru-paru. Setelah melalui bronkus dan bronkiulus, udara akan dialirkan ke alveolus.
  • Di alveolus, oksigen masuk ke dalam pembuluh darah kapiler dan terjadi pertukaran udara. Pada pembuluh darah kapiler, oksigen akan berikatan dengan protein dalam sel darah merah (hemoglobin) dan pada saat yang sama gas karbondioksida sebagai gas buangan akan dibawa kembali ke paru-paru untuk menggantikan oksigen.
  • Saat membuang napas, diafragma dan tulang rusuk akan rileks sehingga rongga dada mengecil dan paru-paru mengempis. Udara yang mengandung karbondioksida akan keluar dari paru-paru melalui tenggorokan kemudian keluar melalui hidung.

Baca Juga: Mengenal Bronkopneumonia, Infeksi Paru pada Saluran Pernapasan

Pernapasan Perut

Berbeda dengan pernapasan dada yang menggunakan otot di antara tulang rusuk, pernapasan perut menggunakan otot diafragma. Pada pernapasan perut, Anda akan secara sadar menggunakan diafragma untuk mengambil napas panjang. Perbedaan lainnya dari pernapasan dada dan perut adalah pada pernapasan perut, paru-paru akan mengembang lebih besar sehingga Anda bisa memaksimalkan kapasitas paru-paru hingga 100%.

Mekanisme pernapasan perut dapat dijelaskan dalam tahapan berikut:

  • Saat menarik napas, diafragma akan berkontraksi sehingga paru-paru-paru mengembang lebih besar dan mencapai kapasitas maksimalnya. Kondisi ini ditandai dengan perut yang lebih condong ke depan atau mengembang.
  • Kemudian saat mengembuskan udara, udara akan keluar dari mulut dan perut akan mengempis.

Baca Juga: Berbagai Pemeriksaan untuk Mengetahui Fungsi Paru-Paru

 

Mana yang Lebih Baik bagi Kesehatan?

Pada dasarnya, semua teknik pernapasan yang Anda lakukan adalah baik bagi kesehatan. Namun karena pernapasan perut memiliki kelebihan menghirup udara lebih banyak, biasanya teknik pernapasan ini direkomendasikan untuk mengatasi beberapa masalah kesehatan seperti: 

  • Mengatasi kecemasan
  • Membantu pengidap asma dan PPOK menghirup udara lebih banyak
  • Membantu Anda menjadi lebih rileks
  • Meningkatkan fungsi otot selama latihan dan mencegah ketegangan
  • Memudahkan tubuh untuk mengeluarkan limbah gas dari paru-paru
  • Menurunkan tekanan darah tinggi
  • Menurunkan detak jantung

Meskipun pernapasan perut memiliki manfaat bagi kesehatan, namun teknik pernapasan perut tidak dapat dijadikan satu-satunya solusi jika Anda memiliki masalah kesehatan seperti asma, kecemasan atau jantung berdebar dan tekanan darah tinggi.

Apabila Anda memiliki masalah kesehatan tersebut maka sebaiknya konsultasikan ke dokter. Anda juga dapat memanfaatkan fitur konsultasi yang tersedia pada aplikasi Ai Care.

 

Mau tahu tips dan trik kesehatan, pertolongan pertama, dan home remedies lainnya? Cek di sini, ya!

Writer : Ratih AI Care
Editor :
  • dr Nadia Opmalina
Last Updated : Senin, 10 Juni 2024 | 04:18
Tags : Latihan Pernapasan relaksasi pernapasan diafragma

Cleveland Clinic. Diaphragmatic Breathing. Available from: https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing

American Lung Association. How Lungs Work. Available from: https://www.lung.org/lung-health-diseases/how-lungs-work

Johnson, J. (2023). What to know about diaphragmatic breathing. Available from: https://www.medicalnewstoday.com/articles/diaphragmatic-breathing

Jewell, T, and Hoshaw, C. (2023). What Is Diaphragmatic Breathing?. Available from: https://www.healthline.com/health/diaphragmatic-breathing

Cleveland Clinic. Respiratory Breathing. Available from: https://my.clevelandclinic.org/health/articles/21205-respiratory-system

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      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Backtrace
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      Backtrace
      • view::web.v2.partials.article-popular:8
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      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
      • view::web.v2.partials.related-article:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Backtrace
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      Backtrace
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      Backtrace
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        #12025-04-15 06:15:33GET/self-help/beda-pernapasan-dada-dan-perut1113259