Oh, and easy-to-implement as well.
Now that we have explained the importance of proper breathing in the previous post and its health benefits let’s see the techniques that can help you breathe properly. With all the potential benefits of these techniques, you should give them a go. Here are easy-to-implement breathing exercises that you can do.
Diaphragmatic Breathing Exercise
1. Assume the starting position, depending on which position you can easily breathe diaphragmatically. It could be either supine, which is lying horizontally with the face and torso facing up, seated, or standing.
2. Place your hands on your abdominal area or hold a water bottle on your abdomen if you are lying. This way, you can see or feel the abdominal movement.
3. Try inhaling deeper than you normally do. Draw as much air as you can. Use only your diaphragm. It means you have to practice stomach breathing rather than chest breathing.
4. Exhale completely but slowly. Do not do it strenuously. Just let all the air that you have inhaled out of your lungs.
5. Repeat this inhale and exhale process 30-40 times at a pace that is comfortable for you.
6. Repeat the process from steps 3 to 5 until you feel that you are calm.
7. On your last round, hold your breath after exhaling completely. Hold your breath until you feel that you need to breathe again.
8. Inhale deeply and hold it for 10 seconds.
9. When you feel like it’s enough, take a cold shower after your last round of repeating the process. For the first time, 30 seconds underwater is enough. When you try it the next time, you can stay underwater a little longer. After every time you exercise, keep doing so until you are comfortable enough to stay under for 3-5 minutes.
This practice improves your blood circulation, increases your alertness, and assists in stimulation weight loss. If you are doing it for the first time, start in a supine position because it is the easiest position to breathe diaphragmatically. Once you reach proficiency after doing it several times, you can progress to a seated position and then to a standing position.
Note: If your hands or water bottle that you have placed on your abdomen are not rising while inhaling, your diaphragm is not descending as it should.
Alternative Nostril Breathing Exercise
This breathing exercise should also be done diaphragmatically. This exercise aims to help you balance your psychophysiology. These are the steps that you have to follow in this exercise.
1. Assume the starting position, depending on which position you can easily breathe diaphragmatically. It could be either supine, which is lying horizontally with the face and torso facing up, seated, or standing.
2. Put your index finger on one of your nostrils so that you can breathe through only one.
3. Inhale slowly while using only the open nostril.
4. Place a bottle on your abdomen or your hand to ensure that you are breathing diaphragmatically.
5. Exhale slowly through the same nostril.
6. Repeat this 20 times.
7. When you have repeated it 20 times, switch the nostril and complete 20 more repetitions.
8. Complete one to three sets with 20 repetitions by each nostril.
Note: If you feel any difficulty breathing when switching nostrils, lie on your side with the plugged nostril’s side up. This will help open the nostril that you are breathing through.
It is very beneficial for you to be as relaxed as possible when doing these exercises. As we have discussed previously, stress makes proper breathing difficult. So whenever you begin to exercise, try to create a quiet and relaxing environment for yourself. It will also help you imagine that every breath you take vitalizes energy into your body.
There is a significant difference between just breathing and breathing well. You have to become aware of how you breathe. This is your first step to optimal breathing for optimal health. You can start by focusing on your breath a few minutes before each meal you take and before bed. In the bustling life and routine work, many of us find it difficult to find the time and do structured exercises.
If you are one of such people, it would be easier for you to start focusing on your breathing and try breathing more deeply throughout your daily activities. Once you start doing it on a regular basis, you will see that it will start coming to you naturally. It will become ingrained in your subconscious, and you will end up breathing properly and correctly without even trying it.