Learning how to breathe can help your body achieve health and well-being. Though it is both voluntary and involuntary, breathing is a way to communicate within your body and it can influence blood pressure, heart rate, circulation and digestion. Some cultures believe breath is the essence of being. Breathing techniques can teach you to use your breath to its fullest capacity.
Diaphragmatic
Diaphragmatic breathing is also known as abdominal breathing in which your diaphragm contracts, your abdomen expands and air is forced into your lungs. Abdominal breathing pulls blood into your chest, improving heart function, blood flow and stamina. This easy breathing technique can be done by placing one hand on your chest and your other hand on your stomach. When you take a deep breath, the hand on your stomach should rise higher than the hand on your chest. Inhale through your nose and hold for seven seconds. Exhale through your mouth for eight seconds. As you breathe, concentrate on your abdominal muscles.
Pranayama
Pranayama is an easy breathing technique often used with yoga and literally means "control of energy." The goal of pranayama is to achieve a smooth and steady breath by breathing consciously and evenly. Every inhale and exhale is the same, which helps to increase the quality of your breathing. Pranayama is becoming aware of your breathing, breathing less but gaining more air.
Buteyko Method
The Buteyko method was designed to help people correct over breathing, which is considered as breathing too much. This easy breathing technique teaches how to breathe through the nose instead of the mouth, while taking smaller breaths. To practice, take a small breath in and a small breath out. Hold your nose on the out breath and count how long you can comfortably hold your breath. Release your nose before you need to take a deep breath. Then, take a small breath in. The longer you can comfortably hold your breath without needing a large breath of air, the better control you have of your breathing.
Papworth Method
The Papworth method of breathing is an easy technique that uses a series of breathing and relaxation exercises to help control your breathing. This method uses diaphragmatic breathing and teaches nose breathing over mouth breathing. The Papworth method allows development of a breathing pattern that is suitable to a particular type of activity. The breathing technique helps reduce depression, anxiety and inappropriate breathing habits. Accompanying the breathing technique, relaxation exercises are also taught.
