Breathing is something we all do instinctively from the moment of birth. It is that first cry of life that instills immense joy in the hearts of parents and friends. With the passage of time, however, as we get used to the environmental conditions in which we live, our breathing also changes. Sometimes completely moving away from the ideal breath. Let's examine what to expect from the act of breathing. Basically every breath we take should fill our lungs completely, allowing for the exchange of oxygen and carbon dioxide, after which the carbon dioxide-rich air should be expelled from the lungs.
Steps
Step 1. Relax
Inhale slowly and notice how the chest cavities expand outward and then inward as the diaphragm is pushed down towards the stomach. The movement will cause a bump to appear at the height of the stomach.
Step 2. Now, without making any effort, notice how your chest cavities and diaphragm automatically contract to help expel air from your lungs
At the end of this natural contraction, with a little effort, you can feel that some more air is being expelled from the lungs. Repeat these two steps for twenty or more cycles. Remember to create a comfortable situation and don't try too hard.
Step 3. Inhale slowly and deeply and consciously try to completely fill the lungs with air
Step 4. Breathe out consciously and find that you are expelling all the air from your lungs
Repeat steps 3 and 4 for at least 20 times. Reminding you to feel comfortable. Listen to your body and don't force it excessively. Repeat the exercises for a couple of days to get your lungs used to this new style of breathing. Remember that the key concept is to create a comfortable feeling.
- Exercise 1: Inhale slowly and deeply until you can't inhale any more air. Consciously, exhale slowly and steadily. In this exercise the goal is to try to extend the exhalation time and, towards the end of the exhalation, avoid making that extra effort to expel all the air from the lungs. Let the cycle complete itself naturally. Repeat at least 20 times.
- Exercise 2: Inhale slowly and deeply as in exercise 1. Start making a chanting sound in the larynx as you exhale slowly as in exercise 1. You can make it interesting by varying the pitch of your singing with different intonations and scales during the exhalation portion. Repeat at least 20 times.
- Exercise 3: Breathe in as quickly as possible without straining unnecessarily. It will be like taking a furtive but deep breath. Exhale. Slowly and experimenting, lengthen the exhalation part and include the singing part in the larynx. Repeat at least 20 times.
- Exercise 4: Inhale slowly and deeply, filling your lungs completely. Now curl your lips creating a small circle. Exhale through the hole in the circle, extending the exhalation as far as possible. Remember to keep the situation comfortable. Don't force yourself and don't overdo it. Start with one rep. You will be able to increase the number very gradually. Remember that you need to feel comfortable.
- Exercise 5: Try to exhale by contracting the abdominal muscles inward. The movement should be light enough for you to feel the air being expelled from your nostrils. Once you feel the movement, you can experience a slower and deeper contraction of the abdominal muscles. At the end of the contraction simply release the muscles, the lungs should fill automatically. If you feel comfortable doing this exercise, you can develop a rhythm of 60 cycles per minute. Again, if you feel comfortable, this breathing cycle can be increased, very slowly and with caution, up to a maximum period of 10 minutes.
Advice
- You can create additional space in your lungs by lifting your shoulders towards your ears while you are in the final stage of inhaling.
- Breathe in through your nose, it's the natural way to do it.
- Clean and clear your nasal passages before you start breathing so you can enjoy the experience.
- Breath is life. So relax and enjoy full, deep breathing.
- Slowly, you should understand how to breathe using the diaphragm muscles, thereby exaggerating the 'lean and contract' movement at the stomach.
- Remember to stop exercising if you feel uncomfortable, or if there is a feeling of heaviness, or a sudden rush of blood, to the head.
- Improvement should only occur in small steps diluted over time. There is no need to rush them.
- Breathing is natural and fun. Listen to your body and do not strain it in any way. The consequences of overdoing it could even be lethal.
- For ideal results, breathing exercises should be practiced on an empty stomach and never immediately after eating. Wait at least 2 or 3 hours.
Warnings
- No pain, no results. This rule does not apply to breathing exercises. Breathing is a natural activity. It is important to choose simplicity, have fun and feel at ease, without ever perceiving difficulties.
- Warning: Each of the exercises should only be done following a thoughtful assessment of your health condition by an experienced and qualified physician.
- Children should only perform these exercises under the supervision of their parents or a qualified instructor.
- Under no circumstances should you try to hold your breath. It can be very dangerous and cause sudden death. Take care of yourself with caution and attention.
