We often breathe without thinking about it, and we cannot survive without it. Try different techniques and exercises to increase the benefits of breathing. Breathing properly can help your body to make the most of every breath.
Breathing Exercises
Consciously focus on your breathing to become more aware of the way you breathe, instead of letting it be only an automatic action. A yoga approach will have you breathe by exhaling first. You may think of inhaling as the first part of a breath, but you can change that. Breathe the way you normally do, and then breathe by exhaling first to experience the difference in your body. Also attempt to breathe more slowly, deeply, quietly and consciously. Focus your attention on your breath and do not focus on other thoughts. Put your mind on your breath to maximize the impact of each one.
Breathing Retraining
Try retraining your muscles. Breathing retraining, an approach suggested by Marquette General Hospital health care professionals, teaches you use your muscles to maximize each breath. Lie on your back with your knees bent. Relax your abs and inhale through your nose. Allow your abdomen to expand while your chest moves little or not at all. Expel the breath slowly through your mouth, with your lips rounded, drawing in your abdomen. This action helps your diaphragm to rid your body of used air. Attempt to take twice as long to exhale as you do to inhale. Count to two while inhaling, and count to four while exhaling. During all stages of breathing, keep your neck and chest muscles relaxed. This practice should help you to keep your airways open longer when exhaling, providing more room for fresh air when you inhale. The main muscle being used is the diaphragm, as it should be moving down as you inhale and moving up as you exhale. Breathing retraining should help you use less energy and access more air when breathing.
Benefits
Better breathing exercises can improve the quality of air your body uses. Dr. Alice D. Domar, Ph.D., a therapist whose research focuses on women's health issues and stress, says that breathing shallowly and without fully using your diaphragm does not provide optimal oxygen exchange. Increased awareness of your breathing ensures that each muscle is used as effectively as possible. It can also provide you with direction for your thoughts and energy.
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