Everyone takes breathing for granted, but improper, shallow or restricted breathing has a measurable effect on fitness. Poor posture, weak or stiff muscles, aging and environmental factors can affect respiration. A drop in oxygen blood levels depletes energy, affects mental alertness and can contribute to heart disease. Counter the habits and conditions that lead to poor breathing with powerful exercises that benefit the body and mind.
Belly Breathing
Belly breathing is how babies and small children breathe naturally. It brings air deep into the body, unlike chest breathing that only expands the middle and top of the lungs. The exercise is done lying on the back in a relaxed position. Rest the hands flat on the mid-section, just beneath the rib cage, middle fingers touching. Draw in the breath slowly and deeply, so the stomach, as the diaphragm pushes down to fill the lungs with oxygen, expands slightly upward, separating the fingers. On the exhale, push the palms down gently to empty the lungs and expel carbon dioxide. Continue the exercise for five minutes, as breathing deepens and body tension decreases.
Tai Chi Breathing
The breaths in this standing exercise are staccato but not shallow. Tai chi breathing uses the arms and the breath to open up the body and expand the spirit. On the first quick inhalation, raise your arms to the front at shoulder height. On the second inhalation, open the arms to the side, and on the third inhalation, lift them up over the head. On exhalation, release the arms in a smooth arc down to the sides. Repeat the exercise 10 to 12 times in a row to feel the benefit of deep breathing and expansion.
Om Breathing
This exercise can be done on a yoga or exercise mat, in meditation pose or in a relaxed moment while seated. Relax the stomach muscles and inhale, allowing the lungs to fill deeply. Inhale to fill the belly, continuing to fill the rib cage area of the chest. After a brief pause, exhale as slowly as possible, with a humming or "Om" sound. The sound draws the breath slowly out of the body. After a few normal breaths with your eyes closed and your face relaxed, repeat the exercise for three to five minutes.
Ujjayi: Ocean Breath
This is a deceptively simple and ancient breathing practice. Sit comfortably erect in a chair or on a cushion. Placed your open palm is in front of the mouth, close but not touching. Exhaled through the mouth softly, not forcefully, making a slight sound like the one you hear when you place a conch shell up to your ear. On the inhale, listen for the light sound again. Continue for 10 complete out-in breaths. Close the mouth and resume breathing through the nose. Holding the breath for a few seconds between the in-breath and the out-breath increases focus.
Kapalabhati
Kapalabhati boosts energy through forceful exhalations, as the abdomen is rapidly contracted to push the air out through the nose. Beginners do this quick exhalation breathing for 15 breaths in a row. Advanced practitioners may continue for several rounds of hundreds of breaths.
