We may underestimate a common but important substance – “oxygen”. Oxygen is not only a necessity for life, but also provides nutrition for human cells; I believe you have heard that deep breathing is a common technique to reduce anxiety and stress. When you are nervous, please Take a deep breath, it really relieves tension. Controlling breathing has many benefits both physically and mentally. It may lower your blood pressure, strengthen your breathing muscles, increase the oxygen content in your blood, calm you down or make your mind clear. The following are some breathing exercises or breathing-focused meditations that can improve your health. Before starting these exercises, please find a relaxed posture for yourself. You can sit, stand or lie down (face up), but the upper body must be straight so that the chest and abdomen can be stretched freely.
- Balance breathing method
This is the simplest breathing exercise. It only requires you to count the hours you inhale and exhale.
– When inhaling, count slowly from 1 to 4.
-Exhale, count from 1 to 4 at the same rate as the inhalation.
-Repeat 3 times.
This exercise will help you relax, especially before taking an exam or trying to fall asleep. After getting used to this balanced breathing technique, you can extend the time from 1 to 5, 6, 7 or more. - 4-7-8 breathing method
This is another simple technique, similar to “balanced breathing”:
– Exhale completely.
– Inhale through your nose for 4 seconds.
– Hold your breath for 7 seconds.
– Exhale through your mouth for 8 seconds. If you can hear the sound when you exhale, the effect will be better.
This exercise helps to relax and allows you to fall asleep quickly. - Abdominal breathing
Usually, when you cannot control your breathing, you will breathe with your chest, abdomen, or both at the same time. In this exercise, you will learn how to control your breathing muscles and use your abdomen to breathe.
– Inhale slowly and feel the diaphragm press down.
-Enlarge the abdomen.
– Hold your breath for 1 or 2 seconds.
-Breathing out slowly can also contract the abdominal muscles to expel more air.
-Repeat 3 times.
This exercise will help you focus and sharp mind, because it requires you to turn your attention to breathing to control your chest and abdomen. Put one hand on your chest and the other on your abdomen to feel the “ups and downs” of your muscles. Uncertain” to ensure that you have performed the sport correctly. - Alternating Nostril Breathing Method (Nadi Shodhana)
This technique can breathe in only one nostril at a time, and provide you with energy when you are tired. It can even lower blood pressure and increase your consciousness. The steps are as follows.
– Close the right nostril completely with the thumb of your right hand, and take a deep breath through the left nostril.
– Release the right thumb, close the left nostril completely with the left thumb, and then slowly exhale through the right nostril.
– Inhale deeply through the correct nostrils.
– Release the thumb of the left hand. Close the right nostril completely with the thumb of your right hand, and then slowly exhale through the left nostril.
– Repeat 5 to 10 times.
This exercise will clear your nostrils and train both sides of your brain for better coordination. After this exercise, you can feel the air and energy flowing in your body.
Breathing exercise is good for your health and it is very easy to do. You can do it anytime, anywhere. Whenever you feel stressed, depressed, tired or irritable, try to do some breathing exercises, they will help you clear your mind, focus on the present, and bring you long-term health benefits, such as Lower blood pressure. Practice these exercises every day and you will surely get good results.
