Learning proper breathing exercises may be one of the best things you can do for your body. Shallow breathing hampers your body's ability to move fresh oxygen through the blood. This can leave you feeling weak and sluggish and even lead to respiratory or heart disease. Daily heavy breathing exercises can help combat this and leave you feeling energized and refreshed. Try these simple breathing exercises.
Upright Abdominal Breathing
Begin by sitting upright on a chair--or cross-legged on the floor--with your back straight and your face forward. Beginners should rest one hand on the abdomen and one on the chest. The placement of your hands won't be necessary once you have mastered the skill of breathing into the abdomen. Exhale through the mouth to empty the air in the lungs. Slowly breathe in through the nose and hold for up to 7 seconds. Count to 8 as you slowly exhale through the mouth, taking twice as long as it did to inhale and contracting the abdominal muscles to force any remaining air from the lungs. Learning to completely exhale is the key to creating deeper breathing. Repeat this four times, completing one breath roughly every 10 seconds. Try thinking of positive emotions coming into the body when you are inhaling and negative emotions leaving the body upon exhalation.
Abdominal Breathing While Lying Down
Start by lying on your back on the floor. If this is uncomfortable, try putting a pillow under your neck or knees. Place your hands flat on your stomach, palms down just below the rib cage, with your middle fingers just touching. Take a slow, deep breath and feel your diaphragm push down, expanding your stomach and slightly separating your fingertips. This will indicate that you're breathing properly. Slowly exhale, feeling all the air escape from your body as your hands and stomach return to their initial positions. For optimal results, do this breathing exercise for 5 minutes.
"Complete Breathing" Exercise
Begin in a sitting position, with your legs in whatever position feels most comfortable. Close your eyes and concentrate on your breathing, relaxing your face and thinking only about the task at hand. Exhale to remove all the air from your lungs. Then inhale, letting your abdominal muscles relax so that your stomach feels like it is filling with air. Continue breathing until your chest and rib cage have expanded as well. Hold your breath for a moment and then slowly release the air from your body, relaxing your chest and rib cage and contracting your stomach to force out any remaining air. For optimal results, continue this breathing motion for 5 minutes.
Humming Breathing
This exercise is a variation on "Complete Breathing." Begin by sitting in the same position and preparing your mind and body as before. Exhale to remove all the air from your lungs. Then inhale, letting your abdominal muscles relax so your stomach feels like it is filling with air. Continue breathing until your chest and rib cage have expanded as well. Make a "hum" sound as you slowly release the air from your lungs. Continue to "hum" while exhaling as long as possible, contracting your stomach at the end to push out the remaining air. Relax your abdominal muscles and repeat for 2 to 3 minutes.
Bellows Breathing
This technique comes from yoga. It is a great exercise when you need an energy boost. Sit with your back straight in whatever position is most comfortable for you. Sit on a bed or chair, as there is a risk of hyperventilation and loss of consciousness if this exercise is practiced too frequently by beginners. Keep your face relaxed and your mouth closed as you breathe in and out of your nose as quickly as you can. Make your inhalation and exhalation equal in length. Two to three inhale/exhale cycles per second is optimal. You will feel the muscles in the chest, abdomen and neck base working during this exercise. These muscles will become stronger as this exercise is practiced. This exercise should never be done for more than one minute. Beginners should start with 15 seconds and add 5 seconds at a time until you become more comfortable with the exercise.
