Thursday, September 16, 2021
Right Way to Breathing:
Breathing correctly is crucial for overall health and well-being. Proper breathing techniques can help reduce stress, increase energy levels, improve focus, and contribute to a sense of calm.
Breathing is a natural process, but there are some optimal ways to breathe to benefit your health. According to the American Lung Association (ALA), breathing through the nose can slow the breath and make the lungs work more efficiently. It also facilitates the intake of nitric oxide, which helps with oxygen transportation throughout the body. Breathing through the nose also allows the nostrils to filter toxins and allergens from the air, thereby preventing them from entering the body. The most efficient way to breathe is by bringing the air down toward the belly. As the diaphragm contracts, the belly expands to fill the lungs with air. This is called belly breathing and is efficient because it pulls the lungs downward, creating negative pressure inside the chest. This brings air into the lungs. To practice belly breathing, inhale deeply through your nose like you’re breathing into your lower belly. You should feel your abdomen expand when you inhale. Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The breath should be slow, steady, rhythmic, and quiet. You can practice by placing one hand on the belly and the other on the chest and observing the movement.
Here are some tips on breathing the right way:
1. Diaphragmatic Breathing (Deep Breathing):
Focus on breathing deeply into your diaphragm rather than shallow chest breathing. Place one hand on your chest and the other on your abdomen. Inhale slowly through your nose, allowing your abdomen to rise. Exhale slowly through your mouth, feeling your abdomen fall.
2. Nose Breathing:
Whenever possible, breathe through your nose. Nose breathing helps filter and humidify the air, and it also promotes diaphragmatic breathing. It activates the diaphragm and stimulates the lower lungs.
3. Slow and Controlled Breathing:
Practice slowing down your breath. Inhale slowly to a count of four, hold for a count of four, and exhale slowly to a count of four. Adjust the count based on what feels comfortable for you.
4. Equal Duration Breathing (Pranayama):
Try equal duration breathing, where the inhalation, retention, exhalation, and pause between breaths are of equal duration. For example, inhale for a count of four, hold for four, exhale for four, and pause for four before the next breath.
5. Mindful Breathing:
Pay attention to your breath. Practice mindfulness by focusing on the sensation of breathing. If your mind wanders, gently bring your focus back to your breath.
6. 4-7-8 Breathing Technique:
- Inhale through your nose for a count of four.
- Hold your breath for a count of seven.
- Exhale completely through your mouth for a count of eight.
- Repeat for several cycles.
7. Relaxation Breathing (Box Breathing):
- Inhale for a count of four.
- Hold your breath for a count of four.
- Exhale for a count of four.
- Pause for a count of four before the next breath.
- Repeat the cycle.
8. Posture Matters:
Sit or stand up straight. Good posture allows for better lung expansion and efficient breathing.
9. Practice Regularly:
Incorporate breathing exercises into your daily routine. It could be during meditation, before bedtime, or whenever you need a moment of calm.
Remember, if you have specific health concerns or breathing difficulties, it's advisable to consult with a healthcare professional for personalized guidance. Additionally, practicing these techniques consistently can contribute to long-term benefits.