Breathing exercises offer numerous health benefits. The University of Missouri reports that typical breathing habits and the aging process may reduce oxygen levels in the blood by 20 percent. Breathing exercises can help reverse this deficit and restore energy and attentiveness. The University of Alabama reports that breathing exercises strengthen the respiratory system, increase lung capacity and decrease the risk of respiratory complications, especially in those with limited mobility. Deep, focused breathing reduces stress, muscle tension and anxiety.
Step 1
Lie on your back with your legs straight and your toes pointed slightly outward. Place your arms at your sides but away from your body with your palms facing up. Close your eyes and breathe through your nose. Make your chest and abdomen rise and fall in unison as you inhale and exhale. If only your chest is rising and falling, take deeper breaths so that your abdomen moves as well. Continue for five minutes.
Step 2
Bend your knees, and place your feet flat on the floor or bed at about eight inches apart. Keep your spine pressed to the floor or bed. Place one palm on your chest and the other on your stomach. Inhale deeply and slowly through your nose. Attempt to cause your abdomen to rise while your chest only lifts slightly. Open your mouth slightly, keeping your lips straight, and exhale. Repeat for five to 20 minutes.
Step 3
Inhale slowly and deeply through your nose. Hold the breath for at least five seconds, and exhale slowly. Inhale as quickly and deeply as you can. Exhale just as quickly. Inhale deeply. Hold the breath for a second, and inhale again. Hold that breath, and inhale once more before exhaling slowly. Inhale deeply. Exhale while counting as high as you are able. The University of Alabama recommends performing two sets of these exercises in the morning and two more sets at night.
Step 4
Sit up straight and exhale. Inhale deeply while relaxing your abdomen until your belly and chest are expanded. Exhale through your nose while making a humming sound. Hum as long as you can, tightening your stomach as you force the breath out. The University of Missouri suggests practicing this exercise for two to three minutes.
Step 5
Place a drinking straw between your pursed lips. Inhale through your nose and exhale through the straw. Repeat this exercise for five minutes, and practice twice a day for optimum benefits. The University of Minnesota suggests keeping a package of drinking straws in your vehicle so you can practice the exercise when you are stuck in traffic.
Things You'll Need
- Drinking straws
