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
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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.
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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.
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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.
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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.
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