Do not let bad or improper breathing diminish your quality of life. Simple breathing exercises can help your lungs, manages stress and anxiety and make you feel healthier and relaxed. We breathe about 20,000 times each day and our noses spend 18-20,000 liters of air altogether.
Nevertheless, few give the importance to be in this very vital function and even fewer attend our breath systematically through specific exercises, except perhaps those involved in relaxation techniques. It is no coincidence that most of us breathe shallow and wrongly, example by mouth rather than the nose.
And to add to this, there is a significant increase in the number of people suffering from chronic respiratory disorders. Unhealthy Lifestyle and the environmental factors do have their role in it, but healthy breathing and breathing exercises can help you to build up a good immune system.
Table of Contents
Benefits of Breathing Exercises
The breathing exercises are suitable for all ages. They are easy and do not require much time.
- They stimulate the respiratory, nervous and muscular system, promoting the functional capacity and the physical performance.
- They have a direct anxiolytic effect.
- Increases flexibility and lung capacity and helps to recruit more oxygen with fewer breaths per minute.
- Improve concentration, tissue oxygenation and blood circulation reduce high blood pressure and strain on the heart.
- Increases the mobility of the lymph, assists in detoxification strengthens the immune system and rejuvenates the skin.
- Strengthens respiratory muscles.
- Increases stamina and enhances the metabolism.
The number of breaths is calculated at rest position by counting the number of times your torso is lifted in 1 minute.
- Twelve to twenty breaths per minute are normal rate for an adult, as near twelve better.
- Increased or decreased rate of breathing can indicate conditions that require medical investigation such as apnea, bradypnea, and tachypnea (Greek origins).
- The respiratory rate changes with age, with fatigue or extreme anxiety.
Take This Breathing Test!
- Exhale normally not too loud, shut the nose, and hold your breath along with the timer for 60 seconds or until the appearance of the first respiratory difficulty stop immediately, whichever occurs first.
- If interrupt from the 60 seconds before, you should do anyway breathing exercises.
- If you interrupt completion before 15 seconds or beats your climb very high, probably your physical condition is extremely low or maybe you have a health problem you do not know and you should talk with a doctor.
6 Basic Breathing Exercises For A Healthy Life
1. Breath Meditation
Enhances Thinking focus and relaxes the mind
- Lying or sitting remarked on your breathing as you inhale and exhale.
- You feel the movement of air as it passes through the nostrils, to the lungs and back, finally exhaling from your nostrils. Do not try to control your breathing or breathe in some special way. Just observe it.
- Duration: Initially about 1 and gradually increase in the coming days to reach 3-5.
Helps in Relieving mental tension and improves concentration
- Sit comfortably in a chair and close your eyes.
- Calmly taking a few deep breaths and exhaling slowly each time.
- When you feel that you are relaxed, concentrate on your breathing and you start to count from 1 to 10 and then back.
- When counting the breaths you should be calm, normal and at their normal pace.
- Duration: 2-3 or until they manage to focus entirely on your breathing.
3. Deep breathing
Oxygenates your body and helps in lung cleansing
- Standing with feet off the opening of the hips, arms straight, palms about the height of the navel and fingers twined.
- Keep upright, immobile torso, inhale and lifting hands above the head.
- Then exhale and bring back the hands to their original position.
- Make the hands move slowly, inhale and exhale deeply.
- Duration: Start with 5 repetitions and gradually increased to 15.
4. Holding The Breath
For rejuvenating your mind and body
- Kneel or be seated on a chair, keeping your back straight and Palms resting on the thighs.
- Inhale deeply inflating your belly.
- Hold your breath for some time only and then exhaling from the mouth, picking up your belly.
- Make the breaths slowly by maintaining a stable respiratory rate
- Duration: Initially five repetitions and gradually increase.
5. Deep Relaxation
Discharge, energy recovery
- Lie on your back with legs bent.
- Feet firmly on the floor, hands on the side along the trunk.
- Calmly, slowly and controlled lengthy take some breaths, making sure your end be this time from the mouth and lasts longer than the inhalation it always, in all exercises, the nose.
- To feel more comfortable, put a one-minute pillow under your head and close your eyes.
- Duration: Five minutes you need relax.
6. Breathing alternating nostrils
Balancing energy, stress elimination.
- Sit in a chair or as you feel more comfortable fold the little finger, the ring finger and middle finger of the right hand.
- Brings the palm near the tip so that the nostrils to be located between the thumb and forefinger.
- Gently close your thumb right nostril and inhale through the left nostril.
- Then you close the left nostril with the index finger, letting the thumb and exhale through the right nostril.
- Then inhale with right nostril.
- You close the right nostril with the thumb, let the left nostril and exhale from it.
- Not to get confused, remember that one breathe with one nostril and one with the other.
- Duration: You start with 30 and gradually increased to 2 ‘3’.
Try these breathing exercises to revitalize your body and mind and feel the difference!