How to breathe properly with easy practical examples for everyone. Proper breathing is important! 3+ types of exercises for proper breathing.
Breathing is an activity that we do instinctively or automatically, that is, we usually do not think at all, which is to say we simply breathe.
So, breathing is instinctive, ie unconscious, but it can also be “voluntary” or with intention.
Thus, it is logical to conclude that this process is controlled by both parts of the nervous system – somatic and autonomic.
A necessary activity that we often practice incorrectly
We all know that breathing is necessary for life.
All our emotions and feelings are related to breathing, so through proper breathing, we affect not only our minds but also our physical health.
To breathe properly, we need healthy lungs, with passable airways.
What is called lung capacity depends on the mobility of the chest, the elasticity of the diaphragm, and the aforementioned patency of the lower and upper airways.
Hundreds of benefits from regular physical activity include maintaining good chest mobility.
Unfortunately, we are aware that the modern way of life often leaves us without any activity.
We sit too much, we are too little active, which leads to a decrease in the mobility of the chest (its bones, ligaments, and muscles).
Each of these elements is especially important for proper breathing.
Sitting for hours, with your shoulders and chest forward and your abdominal muscles relaxed, strongly stimulates what is called “shallow” breathing – short breaths with the upper part of the lungs.
Many are not even aware that they are breathing improperly and that some discomfort is caused by this bad habit.
Proper breathing is especially important for the full efficiency of all activities, whether it is “cardio” or some other type of exercise.
Breathing properly, you will have more energy to complete the physical activity because air (oxygen) is the “fuel” for the so-called. aerobic exercise, certainly in addition to glucose.
Improper breathing during weight training can lead to hernias and poor control.
Proper breathing
You can find proper breathing under different names – diaphragmatic breathing, abdominal breathing, abdominal breathing, etc.
When we take a deep breath, air enters through the nose and upper airways, eventually filling the lungs completely.
You notice that the abdomen grows when you inhale.
This is made possible by the diaphragm – the muscular tension that separates the chest from the abdominal cavity.
With inhalation, the diaphragm goes down, allowing sufficient space for the lungs to expand, while on exhalation, it puts pressure on the lungs, allowing adequate exhalation.
Constant irregular or shallow inhalation reduces the range of motion of the diaphragm.
Thus, the blood vessels in the lower parts of the lungs are left without carbon dioxide exchange for oxygen.
It creates shortness of breath, fatigue and makes us nervous.
Like any muscle, we can exercise the diaphragm, which would increase its efficiency.
This is quite familiar to people who deal with singing, for example.
But the ability to breathe deeply, strongly, each of us has, as innate.
Unfortunately, she is often “sleepy”.
There are probably several reasons for this condition, we have previously mentioned intense sitting, and it is worth mentioning the image of our body.
Namely, we are all aware that culturally, the “flat stomach” is considered quite attractive.
That is why both men and women are encouraged to constantly pull in the abdomen, which further leads to discomfort and makes “shallow” breathing feel normal.
Diaphragmatic breathing
Diaphragmatic breathing is a type of breathing exercise that contributes to strengthening the diaphragm, as we have said, a very important muscle for proper breathing.
In addition, something more about its beneficial effects and how to practice it the easiest.
Beneficial effects of diaphragmatic breathing
These exercises have a number of health benefits, including:
- Relaxation, ie reduction of cortisol levels
- Reduces rapid heart rate
- Helps lower blood pressure
- Significantly helps deal with the symptoms of post-traumatic stress disorder (PTSD)
- Improves the stability of the abdominal muscles and “exercises the diagram”
- Improves the body’s tolerance to more intense exercise.
- Reduces the likelihood of injury
- It “saves” us from energy
- Significantly helps patients with chronic obstructive pulmonary disease and patients with asthma
Stress reduction is considered to be one of the major benefits of diaphragmatic breathing.
Given that stress lowers immunity, chronic stress makes us more susceptible to various infections and diseases.
This is just one piece of evidence that stress has physical, not just mental, health implications.
How to practice this exercise?
The basic procedure for diaphragmatic breathing:
Sit in a comfortable position or lie on a bed or other flat, comfortable surface. (You can raise your head and knees by placing a pillow under them).
Relax your shoulders and start with normal, not-so-deep breathing.
Place one hand on the chest and the other on the abdomen.
Take a deep breath through your nose for about 3-4 seconds.
You should feel the air enter through the nose and fill the abdomen or abdomen, as it grows and the chest remains calm. Allow the stomach to fill completely.
Position your lips as if you were drinking from a tube, then press lightly on your stomach.
Exhale for about 2-3 seconds.
Repeat these steps several times for better effectiveness.
Exercise 3×5 minutes a day is recommended.
Other breathing exercises
Stand in a standing position and straighten your spine as much as possible.
Inhale gradually, increasing the intensity.
Inhale until you can no longer breathe.
Hold the maximum breath for about 10 seconds.
Exhale gradually through the mouth.
Stand up straight and close your eyes.
Inhale until you can no longer breathe.
Exhale until you are completely out of breath.
Keep your eyes closed at all times!
Inhale again and remember number 1.
Hold the air for a few seconds, then exhale.
Inhale again, remembering number 2.
Hold the air for a few seconds, then exhale.
Repeat these steps until you reach number 10.
If you are comfortable with it, move on.
These exercises can be applied at any time, anywhere.
You can do them right after you experience any of the typical symptoms of stress.
So, practice these techniques so that you can use them most effectively in the situations when you need them most.
Exercise 5-6 times a day, of course when you feel good.
Such exercises will not take time and energy and have a strong potential to relax you.
Simple exercises to relax the muscles
These muscle relaxation exercises are a little harder to master than breathing exercises because they take longer, but they are definitely worth a try.
Exercises are best done in a quiet place while you are alone.
Focus on relaxing the major muscle groups.
Start with the facial muscles:
close your eyes tightly, hold and then relax your eyelids;
rub your forehead and eyebrows hard, hold briefly, then relax. Do the same with the nose;
make a grimace and hold, then relax the muscles
Then you can move on to other parts of the body:
stretch your neck towards your chest and hold for a short time, then relax.
Do the same in all directions.
stretch your back forward, hold and then relax your muscles.
Repeat the procedure in all directions.
Repeat these procedures with all the muscles that come to mind.
So first stretch the muscle, hold and then relax.
Exercises should last about 10-15 minutes, and for optimal effectiveness, should be applied daily.
