A breathing exercise can be as simple as taking one slow, deep breath or as complicated as meditating for an extended period of time and focusing only on how you draw in and let out the air that passes through your body. Breathing is an involuntary activity, but taking time to notice and control it can have tremendous physical and mental benefits and may work as a coping mechanism in a variety of situations.
Benefits
Breathing exercises are commonly used as relaxation techniques. They have the potential to significantly reduce stress by slowing your heart rate, lowering blood pressure, increasing blood flow, relieving muscle tension and pain, encouraging calmness, boosting concentration and even improving confidence.
Function
Breathing exercises serve a variety of purposes. One of the most common reasons to employ them is to help the body relax. Slow, deep breaths, abdominal breathing and other exercises are effective relaxation techniques that may reduce anxiety, nervousness or discomfort. You can also use breathing exercises as a coping mechanism for pain or injury. Finally, some people prefer to couple breathing exercises with specific fitness movements, such as those in yoga or tai chi, to enhance their flexibility and focus.
Abdominal Breathing
Abdominal breathing helps you breathe more deeply, improving blood flow and reducing tension as it effectively delivers oxygen to the body. The proper technique calls for inhaling through your nose and keeping your mouth closed. As you breathe in, focus on making sure that your abdomen fills with air and rises, rather than just your chest. Hold your breath for a brief time, and when you exhale, watch the air leave your abdomen and the abdomen contract.
Sighs
Sighing can produce a relaxing, soothing feeling if you use it as a technique to relief tension. When you next feel anxious or upset, go to a quiet place where you can be alone for a moment. Sit or stand up straight, with your spine in alignment, and breathe in deeply. Let out the air through an audible sigh, focusing on letting go of your tension. Let your next breath come naturally, and sigh again if necessary.
Pain Relief
To relieve pain or discomfort, try a breathing exercise that couples imagination with relaxation. Begin by picturing the oxygen you breathe in as having healing, relaxing powers. With each slow, deep breath you take, imagine the air traveling to a part of your body that feels uncomfortable. Begin with the areas that have the most pain, and move on to areas that are simply tense or don't feel quite right. Focus on a different area with each new breath, and if you still feel pain after you finish, send more breaths to the most uncomfortable parts of the body.
