Breathing exercise -
Learn how to breathe completely
We breathe or die. We do it constantly by the end of our lives. Breathing exercise will help you to enjoy every breath and feel life. When I was a child, other children laughed at my belly, which moved while breathing and I kept wondering why only their chests moved when they breathed in. When we breathe in, the air should reach the diaphragm (an organ in the mid section of the body, where ribs end) so that it remains inside the body long enough to allow oxygen to be absorbed. The stretching of the diaphragm makes a natural massage to the abdomen.
We breathe or die. We do it constantly by the end of our lives. Breathing exercise will help you to enjoy every breath and feel life. When I was a child, other children laughed at my belly, which moved while breathing and I kept wondering why only their chests moved when they breathed in. When we breathe in, the air should reach the diaphragm (an organ in the mid section of the body, where ribs end) so that it remains inside the body long enough to allow oxygen to be absorbed. The stretching of the diaphragm makes a natural massage to the abdomen.
To find out whether you breathe completely, lie down on the floor and make this breathing exercise:
Place your hand on the abdomen. If your hand goes up when you breathe in, it means you breathe completely. If it stands still, you should make a conscious effort to make the air you inhale lift the hand on your abdomen. Lie down for a few minutes, breathe calmly and try to make the hand on your abdomen rise every time you breathe in. You can do it while watching television or reading. Start by consciously concentrating on the way you breathe and if you are able to do it while watching television, it means you have reached the state of subconscious complete breathing.
Place your hand on the abdomen. If your hand goes up when you breathe in, it means you breathe completely. If it stands still, you should make a conscious effort to make the air you inhale lift the hand on your abdomen. Lie down for a few minutes, breathe calmly and try to make the hand on your abdomen rise every time you breathe in. You can do it while watching television or reading. Start by consciously concentrating on the way you breathe and if you are able to do it while watching television, it means you have reached the state of subconscious complete breathing.
Another breathing exercise:
As a next stage, try to consciously breathe abdominally while sitting or standing. Once again, place your hand on the abdomen and try to make it move up and down while breathing calmly. Concentrate on it; when you notice you are breathing abdominally while standing or watching television, it means it has become a part of your nature and you are fully enjoying every breath.
As a next stage, try to consciously breathe abdominally while sitting or standing. Once again, place your hand on the abdomen and try to make it move up and down while breathing calmly. Concentrate on it; when you notice you are breathing abdominally while standing or watching television, it means it has become a part of your nature and you are fully enjoying every breath.
Breathing exercise rule
For physical activity your body needs more oxygen, i.e. you have to take in more air in deeper, controlled, conscious breaths. When I started exercising I used to make 10 repetitions at a single breathing in. I was in a hurry to finish the set before I was out of breath. I was not aware of doing it, until a friend joined me at the gym and noticed I was not breathing while making an exercise. It sounded odd and I began watching my breathing and tried to control it.
For physical activity your body needs more oxygen, i.e. you have to take in more air in deeper, controlled, conscious breaths. When I started exercising I used to make 10 repetitions at a single breathing in. I was in a hurry to finish the set before I was out of breath. I was not aware of doing it, until a friend joined me at the gym and noticed I was not breathing while making an exercise. It sounded odd and I began watching my breathing and tried to control it.
BREATHING EXERCISES
--------------------------------
A 20% reduction in oxygen blood levels may be caused by the aging process and normal breathing habits. Poor breathing robs energy and negatively affects mental alertness. Unless breathing is exercised, aging affects the respiratory system as follows:
Stiffness: The rib cage and surrounding muscles get stiff causing inhalation to become more difficult. Less elasticity and weak muscles leave stale air in the tissues of the lungs and prevents fresh oxygen from reaching the blood stream.
Stiffness: The rib cage and surrounding muscles get stiff causing inhalation to become more difficult. Less elasticity and weak muscles leave stale air in the tissues of the lungs and prevents fresh oxygen from reaching the blood stream.
Rapid, Shallow Breathing: This type of breathing, often caused by poor posture and weak or stiff muscles, leads to poor oxygen supply, respiratory disease, sluggishness, or heart disease.
---------------------------------
BELLY BREATH EXERCISES
The following exercises are simple ways to deepen breathing and to cleanse the lungs. These exercises will also increase energy and decrease tension.
Lie flat on your back to get a proper sense of deep breathing. (Have some small pillows available to reduce strain by tucking them under the neck and knees. The natural course of breathing in that position will create a slight rise in the stomach upon inhaling and a slight fall upon exhaling.)
Place your hands palm down on your stomach at the base of the rib cage. (The lungs go that far down. What fills them deeper is the pushing down of the diaphragm. The diaphragm creates a suction which draws air into the lungs. the air is then expelled when the diaphragm pushes up. In this process, the life-giving oxygen fills the lungs and gets into the blood stream for distribution to the cells. Carbon dioxide is expelled from the blood into the about-to-be exhaled breath, thus cleansing the body and blood of waste products.) Lay the palms of your hands on your stomach just below the rib cage, middle fingers barely touching each other, and take a slow deep breath. (As the diaphragm pushes down, the stomach will slightly expand causing the fingertips to separate somewhat.
The following exercises are simple ways to deepen breathing and to cleanse the lungs. These exercises will also increase energy and decrease tension.
Lie flat on your back to get a proper sense of deep breathing. (Have some small pillows available to reduce strain by tucking them under the neck and knees. The natural course of breathing in that position will create a slight rise in the stomach upon inhaling and a slight fall upon exhaling.)
Place your hands palm down on your stomach at the base of the rib cage. (The lungs go that far down. What fills them deeper is the pushing down of the diaphragm. The diaphragm creates a suction which draws air into the lungs. the air is then expelled when the diaphragm pushes up. In this process, the life-giving oxygen fills the lungs and gets into the blood stream for distribution to the cells. Carbon dioxide is expelled from the blood into the about-to-be exhaled breath, thus cleansing the body and blood of waste products.) Lay the palms of your hands on your stomach just below the rib cage, middle fingers barely touching each other, and take a slow deep breath. (As the diaphragm pushes down, the stomach will slightly expand causing the fingertips to separate somewhat.
This movement indicates full use of the lungs, resulting in a truly deep breath rather than the "puffed chest" breath experienced by many as the greatest lung capacity. Chest breathing fills the middle and upper parts of the lungs. Belly breathing is the most efficient method. Infants and small children use only this method until the chest matures.
FOR BEST RESULTS, PRACTICE THIS EXERCISE FOR 5 MINUTES.
---------------------------------
COMPLETE BREATH EXERCISES
1. Sit up straight. Exhale.
2. Inhale and, at the same time, relax the belly muscles. Feel as though the belly is filling with air.
1. Sit up straight. Exhale.
2. Inhale and, at the same time, relax the belly muscles. Feel as though the belly is filling with air.
3. After filling the belly, keep inhaling. Fill up the middle of your chest. Feel your chest and rib cage expand.
4. Hold the breath in for a moment, then begin to exhale as slowly as possible.
5. As the air is slowly let out, relax your chest and rib cage. Begin to pull your belly in to force out the remaining breath.
6. Close your eyes, and concentrate on your breathing.
7. Relax your face and mind.
8. Let everything go.
9. Practice about 5 minutes.
--------------------------------------------------------------------------------
HUMMING BREATH EXERCISES
Follow the instructions for inhaling the COMPLETE BREATH (Steps 1-3 above). Now, as you begin to slowly exhale, make a HUM sound. Keep making that humming sound as long as possible. Pull your stomach muscles in, squeezing out a few more seconds of humming. Then relax. Practice for 2 to 3 minutes.
Follow the instructions for inhaling the COMPLETE BREATH (Steps 1-3 above). Now, as you begin to slowly exhale, make a HUM sound. Keep making that humming sound as long as possible. Pull your stomach muscles in, squeezing out a few more seconds of humming. Then relax. Practice for 2 to 3 minutes.
---------------------------------
Breathing Exercises
ReplyDelete"Practicing regular, mindful breathing can be calming and energizing and can even help with stress-related health problems ranging from panic attacks to digestive disorders."
Andrew Weil, M.D.
Exercise 1:
The Stimulating Breath (also called the Bellows Breath)
Its aim is to raise vital energy and increase alertness.
Inhale and exhale rapidly through your nose, keeping your mouth closed but relaxed. Your breaths in and out should be equal in duration, but as short as possible. This is a noisy breathing exercise.
Try for three in-and-out breath cycles per second. This produces a quick movement of the diaphragm, suggesting a bellows. Breathe normally after each cycle.
Do not do for more than 15 seconds on your first try. Each time you practice the Stimulating Breath, you can increase your time by five seconds or so, until you reach a full minute.
If done properly, you may feel invigorated, comparable to the heightened awareness you feel after a good workout. You should feel the effort at the back of the neck, the diaphragm, the chest and the abdomen. Try this breathing exercise the next time you need an energy boost and feel yourself reaching for a cup of coffee.
Exercise 2:
The 4-7-8 (or Relaxing Breath) Exercise
This exercise is utterly simple, takes almost no time, requires no equipment and can be done anywhere. Although you can do the exercise in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.
Exhale completely through your mouth, making a whoosh sound. Close your mouth and inhale quietly through your nose to a mental count of four.
Hold your breath for a count of seven.
Exhale completely through your mouth, making a whoosh sound to a count of eight.
This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.
Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.
This exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it but gains in power with repetition and practice. Do it at least twice a day. You cannot do it too frequently. Do not do more than four breaths at one time for the first month of practice. Later, if you wish, you can extend it to eight breaths. If you feel a little lightheaded when you first breathe this way, do not be concerned; it will pass.
Once you develop this technique by practicing it every day, it will be a very useful tool that you will always have with you. Use it whenever anything upsetting happens - before you react. Use it whenever you are aware of internal tension. Use it to help you fall asleep. This exercise cannot be recommended too highly. Everyone can benefit from it.
Exercise 3:
Breath Counting
If you want to get a feel for this challenging work, try your hand at breath counting.
Sit in a comfortable position with the spine straight and head inclined slightly forward. Gently close your eyes and take a few deep breaths. Then let the breath come naturally without trying to influence it. Ideally it will be quiet and slow, but depth and rhythm may vary.