Breathing is so much of a regular part of our day that we do it without much thought. Every time you inhale blood cells get oxygen and then begin to release carbon dioxide. Carbon dioxide is essentially a waste that goes back throughout the body and exhales. To some, this may seem strange, but improper breathing is a thing. Improper breathing can disrupt the oxygen and carbon dioxide exchange, eventually contributing to anxiety, panic attacks, fatigue, and other issues. Lucky for you, we have some breathing exercises that will help you and your lungs in the long run.
Mindfulness While Breathing
Meditation entails focusing on your breathing and giving all of your attention to the present moment without letting your mind drift. This will allow you to relax and let go!
The best thing about mindfulness meditation is that you can do it whenever you want. Any time you are in a stressful situation, taking just five minutes to focus on your breathing can help ease your mind. This technique is also great for times when someone is experiencing asthma or a panic attack.
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Box Breathing
This simple breathing technique entails:
- Breathe out to a count of four.
- Hold your lungs empty for a four-count.
- Breathe into a count of four.
- Hold your breath for a count of four.
- Breathe out and begin the pattern anew.
This technique is great for moments where you are short on time, but want to relax. Right before a big presentation, job interview, or even right before a first date. These techniques don’t require too much work, which enables plenty of time to mentally prepare yourself for something big!
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Abdominal Breathing
This breathing technique has great effects, but isn't as quick as the others. The belly technique is best when you get 20 to 30 minutes worth. It’s also a good idea to stay consistent with this technique. If you try belly breathing, try to find a quiet comfortable place to lie or sit down. Here’s how you can do it!
- Place your hand on your upper chest and the other hand on your belly, below the ribcage.
- Allow your stomach to relax, without forcing it in by squeezing or clenching your muscles.
- Breathe in slowly through your nose. The air should move into your nose and downward so that you feel your stomach rise with your other hand and fall inward (toward your spine).
- Exhale slowly through slightly pursed lips. Take note of the hand on your chest, which should remain relatively still.
There are many ways to go about this exercise. Practicing this three times and eventually working up to five or 10 minutes can help you see a true difference in your lung health.
Lion’s Breath
Have you been feeling the tension in your face or jaw? Lion’s Breath is a good option for you. This exercise can look very different from the others, but is still highly effective. For Lion’s Breathe, you’re supposed to stick your tongue out and roar like a lion. People tend to hold a lot of stress in their face that can potentially cause a stroke. This exercise is still very simple, yet highly effective.
To start, spread your fingers as wide as possible.
- Inhale through your nose.
- Open your mouth wide, stick out your tongue, and stretch it down toward your chin.
- Exhale forcefully, carrying the breath across the root of your tongue.
- While exhaling, make a "ha" sound that comes from deep within your abdomen.
- Breathe normally for a few moments.
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Pursed-Lip Breathing
This technique will help with slowing your breathing down to keep you calm and relaxed.
- Sit in a comfortable position with your neck and shoulders relaxed.
- Keeping your mouth closed, inhale slowly through your nostrils for two seconds.
- Exhale through your mouth for four seconds, puckering your lips as if giving a kiss.
- Keep your breath slow and steady while breathing out.
