Breathing is a process that is sometimes taken for granted. However, improper breathing robs the body of much-needed oxygen. Lack of oxygen can lead to poor energy levels, muscle stiffness and even heart disease. Fortunately, there are a variety breathing exercises that encourage oxygen levels and help promote a healthy life.
Belly breathing
The Center on Aging Studies website recommends belly breathing exercises to increase oxygen and cleanse the lungs. It is a very efficient method; in fact, babies and young children only belly breathe until the chest fully matures. First, lie flat on your back with a few pillows tucked beneath the knees and neck. This position should create a bit of a rise in the stomach as you inhale and a fall upon exhaling. Put your palms on your stomach against the bottom of the rib cage. Let the middle fingers just barely touch and then slowly inhale. As the diaphragm moves, your stomach should expand, making the fingertips separate slightly. The stomach expanding instead of the chest indicates that the lungs are being fully used. This exercise should be practiced for five minutes a day.
Imaginative breathing exercise
Not only can imaginative breathing increase oxygen levels in the body, but it can also promote deep relaxation. The University of South Florida recommends lying on a blanket or rug in a relaxed position. Put the hands on the solar plexus, the place where the ribs separate above the abdomen, and spend a few moments breathing deeply. With each inhalation, imagine energy rushing into the lungs and building up in the solar plexus. As you exhale, imagine this energy spreading throughout all of the body, into every organ and limb. Repeat every day for at least five minutes per day.
Chinese Breath
According to the Center on Aging Studies website, the Chinese breathing exercise Tai Chi Chuan utilizes short, fine breaths. Start by inhaling three short breaths through the nose. With the first inhale, lift the arms to the front of the body at shoulder height. On the second inhale, spread the arms open to the sides of the body, still at shoulder height. Finally, with the third inhalation, lift the arms straight up over the head. After the three breaths through the nose, exhale via the mouth, arcing the arms back to your sides. Repeat for 10 or 12 breaths. Use caution with this exercise. Refrain from panting or breathing shallow in a standing position. This can result in hyperventilation.
