5 BREATHING EXERCISES TO REDUCE STRESS AND IMPROVE LUNG HEALTH!

If you’re fascinated in trying breathing exercises to improve your lung function or to reduce anxiety and stress, I’ve got 5 different breathing exercises for you. You don’t have to waste your money to regain a sense of calm in fancy spa treatments!

BENEFITS OF BREATHING EXERCISES:

  • Improves blood flow.
  • Increases energy level.
  • Improves your body posture.
  • Reduces inflammation.
  • It detoxifies your body.
  • Improves digestion.
  • Relaxes mind and body.
  • Stimulates lymphatic system.

HOW TO ADD BREATHING EXERCISES TO YOUR DAY?

Doing this exercises don’t take your much time. It’s just about setting aside some time to focus on your breathing. Here are a few ways to get started:

  • Begin with just 5-8 minutes a day, and increase your time as the exercise becomes easier.
  • If even 5 minutes feels too long for you, start with just 2 minutes.
  • Practice breathing exercises multiple times a day.

BEST BREATHING EXERCISES TO REDUCE STRESS AND IMPROVE LUNG HEALTH!

1. ALTERNATE NOSTRIL BREATHING

Alternate nostril breathing exercise also known as nadi shodhana pranayam in Sanskrit, is a good exercise for relaxation. It improves your cardiovascular functioning and to lower heart rate. This exercise is best practiced on an empty stomach. You should avoid the exercise, if you’re not feeling well or congested.

How to do it:

  • Take your right hand up toward your nose.
  • Exhale completely and use your right thumb to close your right nostril.
  • Inhale through your left nostril and then close the left
    nostril with your fingers.
  • This is one cycle, continue this breathing pattern for up to 5 minutes.
    Finish this exercise with an exhale on the left side.

2. PURSED LIP BREATHING.

Pursed lip breathing is a simple breathing exercise which slows down your pace of breathing by having you apply deliberate effort in each breath. It can be practiced anytime. It is very useful during activities such as stair climbing, lifting, bending, etc.

How to do it:

  • First of all, you need to relax your neck and shoulders.
  • Keep your mouth closed and inhale slowly through your nose for 2 counts.
  • Purse your lips as you’re going to whistle.
  • Exhale slowly through your pursed lips for a count of 4.
  • Practice this exercise for 4 to 5 times a day.

3. DEEP BREATHING.


Deep breathing also known as diaphragmatic breathing helps you relax and reduce stress. It lowers your heart rate, blood pressure, chances of injury or wearing out your muscles. This exercise also improves your core muscles stability and body’s ability to tolerate intense exercise. This exercise should be done when you’re feeling relaxed and rested.

How to do it:

  • Lie on your back with a pillow under your head and your knees slightly bend.
  • You can place a pillow under your knees for support.
  • Place your one hand on your upper chest and other little below your rib cage.
  • Slowly inhale through your nose so that your stomach moves out against your hand.
  • You should keep your other hand still.
  • Practice this exercise for 5-10 minutes, 3 to 4 times per day.

4. LION’S BREATH.


This breathing exercise relieves tension and stress, it is an energizing yoga breathing practice. It is also known as simhasana in Sanskrit and as Lion’s pose in yoga.

How to do it:

  • Get into a comfortable seated position. Sit back on your heels or you can even cross your legs.
  • Press your palms against your knees, spread your fingers wide.
  • Inhale deeply through your nose and keep your eyes open.
  • At the same time, open your mouth wide, bring your tongue out, bringing the tip of your tongue toward your chin.
  • Practice this breathe for 2 to 3 times.

5. BREATH FOCUS TECHNIQUE.


Breathe focus technique is different from other breathing exercises, this exercise uses a imagery or focus words. You can choose a word which makes you feel smile or relaxed. Examples include Om, peace, relax, but it can be any word that suits you to focus on and repeat through your practice.

How to do it:

  • Lie down or sit in a comfortable place.
  • Bring your focus to your breaths.
  • Alternate between deep and normal breaths a few times.
  • Note how normal breathing feels compared to deep breathing.

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