Your lungs are designed to receive oxygen and transport it to your heart where it pumps oxygenated blood throughout your body and removes carbon dioxide through exhaling. This process is vital for survival. By practicing breathing exercises, you will be able to work your heart and lungs more efficiently and increase the overall productivity of your circulatory and respiratory systems. Another benefit is the calming effect that proper breathing can bring about.
Abdominal Breathing
Step 1
Lie flat on the floor with the pillow under your head.
Step 2
Place your hands just below the rib cage.
Step 3
Inhale slowly and deeply through your nose. Feel your hands being pushed up. Hold for two seconds.
Step 4
Exhale slowly and fully through your nose. Feel your hands move down. Repeat for a total of five minutes.
Counted Breath
Step 1
Lie down in a comfortable position. Place a pillow under your head.
Step 2
Exhale fully. Inhale through your nose while counting to four.
Step 3
Hold your breath while counting to seven.
Step 4
Exhale through your mouth to a count of eight.
Step 5
Repeat three more times.
Complete Breathing
Step 1
Sit while maintaining good posture. Inhale through your nose, filling the bottom of your lungs first and finishing at the top of the chest.
Step 2
Hold your breath for two seconds.
Step 3
Exhale slowly through your nose. Start with the top of your chest, and finish with the lower portion of your lungs.
Step 4
Repeat for five minutes.
Yoga Breathwork
Step 1
Lie down or sit cross-legged in the lotus position.
Step 2
Inhale into your upper chest and push into the lower portion of your lungs. While inhaling, arch your chest forward with your palms on your knees tugging toward your body to expand lung capacity.
Step 3
Hold your breath for two seconds.
Step 4
Exhale through your nose while straightening your posture and pushing on your abdomen with your hands. Repeat for five to ten minutes.
Tips and Warnings
- Use pillows under your knees if you feel any back strain. If lying down is painful, use a comfortable chair while sitting upright to maintain posture. Choose a place that is quiet and where you will not be disturbed. Practice every day--several times a day if possible for best results.
- Do not breath quickly as this can lead to hyperventilation. Do not be in a rush. Stop if you feel dizzy or lightheaded and consult your physician.
Things You'll Need
- A quiet place
- Pillow
- Comfortable chair
References
- Center on Aging Studies: Breathing Exercises
- "The Relaxation & Stress Reduction Workbook"; Martha Davis, Elizabeth R. Eshelman and Matthew McKay; 2008
- DrWeil.com: Breathing: Three Exercises
- Kundalini Yoga: Long Deep Breathing
