Deep Breathing Exercises
Deep breathing is basically a relaxation technique which can be self-taught. Deep breathing clears the mind and releases tension from the body by improving physical as well as mental wellness.
We are likely to breathe shallowly or even hold our breath when we are feeling nervous. At times we are not even aware of it. Shallow breathing limits your intake of oxygen and adds more stress to your body, leading to a vicious cycle. Breathing exercises are able to break this cycle.
The significance of good posture cannot be overstated. While sitting, we are likely to slouch, which condenses the diaphragm and other organs, leading to shallow breathing. Slouching also damages muscles in the back and neck. It is advisable to sit in a chair with a good back support to avoid fatigue that causes slouching.
You can expect following results after regularly doing deep breathing exercises:
- Reduced blood pressure
- A tighter core
- Increased feelings of calmness
- Better digestion
- Higher levels of energy
- Better elimination
- Increased awareness of your body’s functions
Obviously, the results will vary on the type of breathing exercises you opt to do.
How to do deep breathing exercises:
Sit up straight and do not bend your back. First exhale completely by your mouth. Put your hands on your stomach just above your waist. Breathe in gradually by your nose, pushing your hands out along with your stomach. This makes sure that you are breathing deeply. Try to visualize that you are filling your body with air from the bottom up.
Hold your breath for at least 2-5 minutes, or for whatever time you can handle. It is easier to hold your breath if you keep on holding your stomach. Steadily and slowly breathe out by your mouth, making your hands move back in as you slowly deal with your stomach, until most of the air is out. Exhalation is for a little longer period than inhalation.
After getting some experience you are not required to make use of your hands for the purpose of checking your breathing. You can even do the above exercise of breathing by lying on your back. Deep breathing exercises are able to help you in getting relaxed before you go to sleep for the night or fall back asleep if you are awaken in the mid-night.
You can also do deep breathing exercises by standing. If you are really tensed and feel as if you are holding your breath, simply focus on slowly breathing in and out.