Breathing is one of those bodily functions we take for granted. We know it's required for sustaining life, but we often don't realize just how much we shortchange our own health by not breathing properly or deeply enough. Losing the ability to breathe deeply is a factor in debilitation as we age, as our bodies lack the oxygen they need to function properly, according to the University of Missouri Outreach and Extension Center on Aging.
Basics
Poor breathing contributes to a number of problems including cardiovascular disease, respiratory disease, sluggishness and lack of energy, reports the University of Missouri. Over time, the body can lose its ability to breathe deeply as posture diminishes, the rib cage stiffens and its surrounding muscles become lax. This allows stale air to reside in the lungs and reduces oxygen supply. Quality breathing can improve energy, clarity of mind and stress relief.
Yoga Breathing
Breath is fundamental to the practice of yoga. To practice full yogic breathing, lie on your back and relax, recommends Healthandyoga.com. Observe how your abdomen rises and falls when you breathe, then extend that movement for 20 breaths, leaving your chest still. Resume normal breathing but now observe your chest. Repeat the steps, focusing on your chest and keeping your abdomen still.
Tranquilizing Breaths
Dr. Andrew Weil recommends the 4-7-8 breathing technique for relaxation. Sit with your back straight and tuck your tongue behind your front teeth at the roof of your mouth, keeping it there. Exhale completely through your mouth, then close your mouth and inhale through your nose for 4 seconds. Hold your breath for a count of 7, then exhale completely through your mouth with a whooshing sound for 8 seconds. Repeat 4 times.
Deep Breathing
To maintain the depth of your breath capacity, the University of Missouri recommends this basic exercise. Lie flat on your back on the floor. Place your hands across your abdomen, palms down with tips of middle fingers touching. Inhale deeply from your abdomen and feel your stomach expand under your palms. Exhale, feeling your stomach fall. Breathe deeply for five minutes, as you get used to how it feels to truly breathe deeply.
