Breathing exercises, when done correctly, have the power to relax body and mind, and improve overall mental clarity. Proper breathing techniques can also relieve anxiety and stress by triggering the body's natural relaxation responses. Shallow breathing results in less blood flow to vital organs such as the heart, and can ultimately cause heart disease and other medical conditions. By devoting a mere seven minutes a day to breathing exercises, people can strengthen and cleanse the lungs, promoting health and wellness.
Abdominal (Deep) Breathing
Abdominal, or deep, breathing is utilized to calm the mind and banish stress. It can also alleviate mild pain such as a headache or stomach ache. Ideally, this exercise should be done twice a day for 5 to 7 minutes.
Begin by sitting down some place comfortable like on a soft cushion. Keep shoulders back and place one hand on your chest and the other on your stomach. Take a deep breath through your nose. The belly should rise slightly higher more than your chest if you are doing it correctly. Hold for a count of 7 then exhale while counting to 8. Do this exercise for 7 minutes and try to get 5 to 6 full breaths per minute. Deep breathing exercises such as this are particularly helpful for people with chronic obstructive pulmonary disease (COPD).
Pursed Lip Breathing
Pursed lip breathing is a breathing technique used to counteract shortness of breath. It is useful in causing relaxation, improving ventilation, removing old air to make way for new air and keeping the airways in the lungs open. It's best used during strenuous activities such as running, climbing stairs or rapid walking.
Stand or sit up straight and relax your shoulders. Take a normal breath through your nose for a count of 2. Pucker your lips as though you were about to give a kiss or blow a whistle, and exhale for a count of 4. Practice this technique twice a day for 7 minutes until it becomes second nature. The pursed lip breathing technique will help prevent cramps and fatigue during heavy exercise sessions and other difficult activities.
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