STAY HEALTHY WITH BETTER BREATHING
HOW TO STAY HEALTHY WITH BETTER BREATHING TECHNIQUES?
Why Better Breathing Matters:
It’s an
involuntary action, but you can still get better at breathing. When you breathe
at a balanced tempo, you maintain healthy levels of oxygen and carbon dioxide
in your blood. You can learn how to pace your inhalation and exhales to relax
and manage anxiety too.
Practice of
focused breathing:
You can learn
new ways to breathe. The simple practice of focused breathing can help you
lower stress. Just a few minutes of deep, steady inhaling and exhaling trains
your vagus nerve, which manages functions like your heart rate. Training it
with slow, deliberate breathing may help you relax and reduce anxiety.
Practice deep
breathing:
Use your thumb
to close one nostril while you breathe through the other, then switch. Close
the other nostril with your index finger and breathe again. In between each
cycle, briefly squeeze both sides shut. Do this for 5 minutes. This exercise,
along with deep breathing, may have healthy effects on blood pressure and heart
rate.
Sleep Right to
Breathe Better:
Your position in
bed could help ease shortness of breath. Lie on your side with one pillow
propping up your head and another between your legs. If you prefer to sleep on
your back, place one pillow under your head and the other under your bent
knees.
Do meditation:
Meditation
involves deep, focused breathing to help you sweep out stressful or distracting
thoughts. Just close your eyes and practice inhaling slowly so that the air
expands your belly. This type of breathing encourages the full exchange of
incoming oxygen for outgoing carbon dioxide. It can slow the heartbeat and
lower or stabilize blood pressure.
Diaphragmatic
breathing:
This is the most
recommended technique for overall health benefits. Lie down on your back and
place one hand on your chest and the other on your stomach. Breathe slowly
through your nose, feeling your belly rise. Breathe out slowly through pursed
lips, feeling your belly fall.
4-7-8 breathing:
This technique
is great for relaxation. Sit comfortably and breathe in through your nose for a
count of 4. Hold your breath for a count of 7. Exhale slowly through your mouth
for a count of 8. Repeat for several cycles.
Practice
singing:
Singing may be
healthy for your lungs and breathing, even if you have a chronic respiratory
illness like COPD or asthma. It can help reduce anxiety too. A trained
instructor can teach you how to control your breathing and develop the right
posture to improve it.
Improve Indoor
Air Quality:
An air purifier
in your home can help clean particles from your surroundings to help you
breathe better. These small appliances, also called HEPA air filters, are
especially helpful if you have asthma. Airborne dust and allergens can worsen
your symptoms. But anyone who lives in a big city with pollution may benefit
from an air purifier too.
Lose Weight:
If you’re
overweight, losing a few extra pounds can help you breathe better. People who
are obese may have shortness of breath. Excess belly fat can reduce the amount
of air your lungs can hold when you inhale. Losing weight makes it easier to
breathe and move
Get Moving:
Exercise helps
keep your lungs healthy. Any type will do as long as it’s at least 30 minutes
of moderate activity 5 days a week. Regular physical activities like walking can
expand your lung capacity, so you can take deeper, fuller breaths.
Do gentle
flexibility exercises:
Gentle
flexibility exercises, like yoga or tai chi, can improve your lung capacity and
health. Both of these ancient Asian practices involve learning breathing
techniques that improve your strength and well-being. If you’re just starting
either practice, don’t do any moves at first that require you to restrict your
breathing.
Laugh Out Loud:
Here’s a fun way
to exercise your lungs so they stay healthy: Laugh! Lots of belly laughing
builds up your lung capacity and works your tummy muscles. A good bout of
guffawing also clears stale air out of your lungs and lets fresh air in.
Stay hydrated to
breathe better:
Stay hydrated to
breathe better too. Drinking plenty of water or other fluids throughout the day
keeps the mucus membranes that line the insides of your lungs healthy. If the
lining is moist and thin, you’ll breathe easier.
Remember: Adopting
proper breathing techniques while exercising will help you get maximum
benefits. These breathing techniques are quite easy to perform. The benefits of
these breathing methods include increased oxygen levels in your blood that
boosts your metabolism and aid in maintaining hormonal balance.
Thanks for reading,
kamaraj.
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