Aging and poor breathing habits can cause a reduction of oxygen in the body by up to 20 percent. This causes low energy and decreased cell metabolism and repair, waste removal and mental function. Exercises and techniques that that help to improve lung capacity and strengthen the muscles of the rib cage, diaphragm and abdomen lead to improved lung function, better overall physical and mental health. Exercises such as the buteyko method and pranayama yoga even help to improve breathing and lung function to decrease symptoms of asthma and other chronic obstructive pulmonary (respiratory) disorders, as determined by a study published in the medical journal 'Thorax'. Breathing exercises that improve lung function help to change breathing habits and retrain the muscles of respiration.
Belly Breathing
This exercise helps to increase lung capacity, increase oxygen levels and cleanse the lungs by moving residual (stagnant) air out by exhaling. To do this simple exercise, lay flat on your back on a floor mat or a firm bed. Place both your hands palms down on your stomach just below your ribs. Then breathe deeply until your stomach expands (you should feel it rising). Hold the breath for a count of three to five and then exhale for a count of three to five. Repeat this breathing technique for five to 10 minutes.
Bowing Breathing
The bowing breathing exercise also improves lung capacity and strengthens and retrains the muscles used in deep and efficient breathing. Most people mainly use their chest muscles to breathe and this results in shallow breathing that can cause a buildup of carbon dioxide in the body. To perform this exercise, stand up straight and inhale deeply using the muscles of your stomach. Then slowly exhale while bending forwards with your hands placed on your knees to form a 90-degree angle at your waist. Breathe out completely and then inhale deeply again with your abdominal muscles while rising to a standing position. Repeat this simple exercise five to 10 times a day.
Chinese Breathing Exercise
The Chinese breathing exercise is included in the buteyko method to improve breathing and originates from Tai Chi Chaun. It helps to open up the lungs and increases energy. To perform this exercise, sit or stand up straight and inhale sharply through your nose in three short breaths. On the first breath, raise your arms straight out in front of you at shoulder height. On the second, move your arms to the sides and on the third lift your arms straight up. Then exhale through your mouth in one long breath as you move your arms back down to your sides.
