Ogochukwu Ugwu

· 17 Dec 2021

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Breathing exercise to feel better and refreshed

We all breathe, in fact, every living things must breathe to stay alive. It is through breathing that the body get the oxygen it uses in sustaining life.

Without breathing human beings would get bloated by accumulated carbon (iv) oxide.

Breathing exercise is the slow but deep breathing which improves respiratory system.

Importance of breathing exercise
1. It promotes better functioning of the respiratory system
2. Breathing improves metabolic process
3. Breathing exercise reduces stress and brings relaxation.

Types of breathing
Thoracic breathing and diaphragmatic/abdominal breathing.

Thoracic breathing is a short rapid breathing from the chest that is completely reflex, it happens without your consciousness.

Diaphragmatic breathing
This type of breathing involves deep breathing. It tend to engage one's diaphragm, making it to expand and contract.

The expansion of the the lungs fills it with air and the contraction of the lung forces the air out of it through the nose and mouth. This pattern of breathing is seen when one is in relaxed state.

Breathing exercise to sleep better

Try out these breathing exercise if you really want to be more relaxed and sleep better;

1. Alternate nostril breathing
This has to do with blocking off one nostril at a time as you breath with the other. This kind of breathing exercise is best practiced in seated position.

This breathing exercise can be practiced in rounds of 10. Stop once you start feeling dizzy and uncomfortable. You can rest by opening your two nostrils and breathing normal then you can continue.

Procedures
1. Position your right hand and place your pointer and middle finger into your palm while allowing your pinky, ring finger and and thumb to extend on their own.
2. Slowly look downward by closing your eyes.
3. Inhale deeply and exhale deeply
4. This time, close your right nostril with your thumb and breath in through the other nostril.
5. Close your left nostril with your thumb .
6. Exhale and inhale through your right nostril.

2. Belly breathing
Studies showed that 20 to 30 minutes of doing belly breathing everyday can reduce stress and anxiety.

Start by staying in a comfortable position preferably sitting position.

Procedures for belly breathing
1. Place one of your hand on your upper chest and the other on your belly below your ribcage.
2. Be in a relax position, your belly shouldn't be forced inward by squeezing or clenching your muscles.
3. Breathe slowly through your nose in such a way that your hand could feel the rising and falling of your ribcage.
4. Exhale slowly through slightly closed lips.
The hands placed on the belly and on the chest should remain in position without moving. Repeat this continuously.

Box breathing
This is type of breathing exercise involves breathing to the rhythm of a song. It is a very simple technique which you might have done severally without knowing.

The procedures involve
1. Exhale in such a way to empty the lung in a count of four
2. Inhale in a count of four
3. Hold air in your lung in a count of four
4.Exhale on a count of four and repeat the procedure again

Want to feel better, freshened and revitalized? Then you have to try out any of these breathing exercise.

#healthandwellness #mentalhealth #oplueas