Pulse - October 2021 - 19

DEAR TABBY
10 Breathing Exercises to Try: For
Stress, Training & Lung Capacity
Healthline.com
I
f you're interested in trying breathing exercises to
reduce stress or anxiety, or improve your lung function,
we've got 10 different ones to sample. You may
find that certain exercises appeal to you right away. Start
with those so that the practice is more enjoyable.
How to add breathing exercises to your day
Breathing exercises don't have to take a lot of time out of your
day. It's really just about setting aside some time to pay attention to
your breathing. Here are a few ideas to get started:
Begin with just 5 minutes a day, and increase your time as the
exercise becomes easier and more comfortable.
If 5 minutes feels too long, start with just 2 minutes.
Practice multiple times a day. Schedule set times or practice conscious
breathing as you feel the need.
1. Pursed lip breathing /This simple breathing technique
makes you slow down your pace of breathing by having you
apply deliberate effort in each breath. You can practice pursed lip
breathing at any time. It may be especially useful during activities
such as bending, lifting, or stair climbing. Practice using this breath
4 to 5 times a day when you begin in order to correctly learn the
breathing pattern.
To do it: Relax your neck and shoulders. Keeping your mouth
closed, inhale slowly through your nose for 2 counts. Pucker or
purse your lips as though you were going to whistle. Exhale slowly
by blowing air through your pursed lips for a count of 4.
2. Diaphragmatic breathing / Belly breathing can help
you use your diaphragm properly. Do belly breathing exercises
when you're feeling relaxed and rested. Practice diaphragmatic
breathing for 5 to 10 minutes 3 to 4 times per day. When you
begin you may feel tired, but over time the technique should
become easier and should feel more natural.
To do it: Lie on your back with your knees slightly bent and
your head on a pillow. You may place a pillow under your knees
for support. Place one hand on your upper chest and one hand
below your rib cage, allowing you to feel the movement of your
diaphragm. Slowly inhale through your nose, feeling your stomach
pressing into your hand. Keep your other hand as still as possible.
Exhale using pursed lips as you tighten your stomach muscles,
keeping your upper hand completely still. You can place a book on
your abdomen to make the exercise more difficult. Once you learn
how to do belly breathing lying down you can increase the difficulty
by trying it while sitting in a chair. You can then practice the
technique while performing your daily activities.
PULSE
OCTOBER 2021
3. Breath focus technique / This deep breathing technique
uses imagery or focus words and phrases. You can choose a focus
word that makes you smile, feel relaxed, or that is simply neutral
to think about. Examples include peace, let go, or relax, but it can
be any word that suits you to focus on and repeat through your
practice. As you build up your breath focus practice you can start
with a 10-minute session. Gradually increase the duration until
your sessions are at least 20 minutes.
To do it: Sit or lie down in a comfortable place. Bring your
awareness to your breaths without trying to change how you're
breathing. Alternate between normal and deep breaths a few
times. Notice any differences between normal breathing and
deep breathing. Notice how your abdomen expands with deep
inhalations. Note how shallow breathing feels compared to deep
breathing. Practice your deep breathing for a few minutes. Place
one hand below your belly button, keeping your belly relaxed,
and notice how it rises with each inhale and falls with each
exhale. Let out a loud sigh with each exhale.
Begin the practice of breath focus by combining this deep
breathing with imagery and a focus word or phrase that will support
relaxation. You can imagine that the air you inhale brings
waves of peace and calm throughout your body. Mentally say,
" Inhaling peace and calm. " Imagine that the air you exhale washes
away tension and anxiety. You can say to yourself, " Exhaling tension
and anxiety. "
4. Lion's breath / Lion's breath is an energizing yoga breathing
practice that is said to relieve tension in your chest and face. It's
also known in yoga as Lion's Pose or simhasana in Sanskrit.
To do this: Come into a comfortable seated position. You can
sit back on your heels or cross your legs. Press your palms against
your knees with your fingers spread wide. Inhale deeply through
your nose and open your eyes wide. At the same time, open your
mouth wide and stick out your tongue, bringing the tip down
toward your chin. Contract the muscles at the front of your throat
as you exhale out through your mouth by making a long " ha "
sound. You can turn your gaze to look at the space between your
eyebrows or the tip of your nose. Do this breath 2 to 3 times.
5. Alternate nostril breathing / Alternate nostril breathing,
known as nadi shodhana pranayama in Sanskrit, is a breathing
practice for relaxation. Alternate nostril breathing has been shown
to enhance cardiovascular function and to lower heart rate.
Nadi shodhana is best practiced on an empty stomach. Avoid
the practice if you're feeling sick or congested. Keep your breath
smooth and even throughout the practice.
con gtinued
19
http://www.Healthline.com
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