Although breathing is a natural process, the Discovery Health website explains that many people do not understand how doing it improperly affects their lives. "Breathing incorrectly can produce tension, exhaustion and vocal strain, interfere with athletic activity and encourage aches and illnesses," said Nancy Zi, a California-based breathing expert. Several exercises can encourage better breathing, and learning how to breathe properly can improve overall mental and physical health.
Bellows Breathing
The book "Integrative Medicine," by David Rakel, explains that "bellows breathing" can be used to encourage better technique. Rakel says this yoga technique also can energize you. Sit in a comfortable spot, keeping your spine rigid and straight. Keep your mouth closed, and breathe quickly through your nose. Imagine that you are a bicycle pump inflating a tire. Inhalation and exhalation should be equal in length. Do this for as long as you feel comfortable, but do not exceed 1 minute. That could increase the risk of hyperventilation and loss of consciousness.
Counting Breaths
Dr. Andrew Weil of DrWeil.com suggests performing the "breath-counting" exercise, a common Zen practice. Sit in a comfortable position, with your head slightly bent forward. Close your eyes, and slowly take several deep breaths. Allow the breathing to come naturally. Once a normal rhythm is achieved, count out five exhalations. Remain concentrated so you do not count higher than five. Do this for 10 minutes.
Abdominal Breathing
To practice abdominal breathing, "Integrative Medicine" recommends placing one hand on your chest and the other on your abdomen. Inhale deeply, making sure the hand on your abdomen rises farther from your body than the hand on your chest. This ensures that you are using your diaphragm to pull air into your lungs. Inhale deeply through your nose, and exhale through your mouth. Imagine that you are sucking all of the air out of the room. Hold this breath in for 7 seconds. Slowly exhale, counting to eight as you do so. As you release your breath, gently tighten your abdomen to push out all the air. Repeat this cycle four times. Once this routine is comfortable, add words to the exercise. For example, with each inhalation, say the word "relaxation." While inhaling, say the feeling or emotion you want to experience, and "exhale" those you don't want.
References
- Discovery Health: Deep Breathing
- DrWeil/com: Breathing: Three Exercises
- "Integrative Medicine"; David Rakel, W.B. Saunders; 2003
