Proper breathing is very important for our body health. The way we breathe when we are born changes as we age. The way a baby breathes and the way an adult breathes vary widely. Especially in adulthood, we need breathing exercises to breathe properly. In this article, we tell you what are the most effective breathing exercises for you. Thus, at the end of the article, you will start a healthier day by doing breathing exercises at home. You will also feel more energetic and relaxed throughout the day.
All of us have had stressful days, especially with the pandemic recently. We resort to many ways to cope with these stressful days. The easiest and perhaps the most effective of these ways are breathing exercises. Thanks to breathing exercises, you can easily get rid of bad thoughts from your mind and feel healthier. For this reason, it is important to know what the right breathing exercises are and how they are done in order to lead a healthier life physically and mentally. In this article, we have explained some breathing exercises that you can do in all conditions. Here are the right breathing exercises to do at home.
How to Do Breathing Exercises?
Correct breathing with exercise can basically be defined as the practice of breathing in a controlled way. Although breathing practices seem quite simple, correct breathing requires discipline. Repetition and order are important, especially for someone who has just started lung breathing exercises. Babies and children are quite adept at correct breathing. However, as age progresses, it decreases considerably and breathing control becomes difficult for many people. For this, it is necessary to do breathing exercises.
From a mental point of view, we can see that breathing exercises increase our awareness and consciousness, and purify us from bad thoughts by thinking healthier. However, we can witness that it is effective in combating panic attacks by balancing blood pressure and heart rhythm physically. So what are these breathing exercises and how are they done?
1. Diaphragm Exercise
You can always do the diaphragm exercise and strengthen your lungs. Thanks to this exercise, the diaphragm scissors, which take on the most important task in breathing, work. The diaphragm scissors are located between the thoracic cavity and the abdominal cavity. To exercise the diaphragm:
- Take a comfortable position. You can be in a standing or sitting position.
- Place one hand on your stomach and one hand on your stomach
- Inhale through your nose for two to three seconds, keeping your stomach from moving outward.
- Then exhale by pursing your lips and pressing your stomach.
2. Deep Breathing Exercise
Deep breathing exercise prevents shortness of breath. Air entrapment in the lungs causes shortness of breath. Deep breathing also prevents air compression and prevents shortness of breath. To do deep breathing, that is, lung breathing exercise:
- Sit in a comfortable position with your hands on your ribs.
- Hold the air for five seconds, breathing deeply through your nose.
- During this process, you may feel your rib cage expanding.
- Finally, exhale slowly and deeply.
Fire breathing, in other words, is based on passively exhaling by actively breathing from the abdomen. The purpose of this exercise is to relax the body and mind. During exercise, brain functions are improved, opening the sinuses. To do the Kapalabhati exercise:
- Slowly fill your lungs with air, breathing in through your nose.
- Inhale vigorously through your nose to quickly expel all the air from your lungs.
- By choosing the rhythm of this exercise according to yourself, you should make sure that you use your diaphragm.
4. Panic Attack Breathing Exercises
Panic attacks are a very common illness. Therapies, medications and exercises are used to treat this disease. Breathing exercises are most recommended to calm down during an attack. You can also do this breathing to calm down in your stressful moment as well as panic attack. Calming breathing exercise for panic attack sufferers:
- Take a deep breath through your nose and hold for 10 seconds.
- Exhale lightly, thinking and feeling that you are relaxed.
- Continue until the attack is over in 10 repetitions.
- You can do breathing exercises in the form of inhaling and exhaling for three seconds each.
Breathing Exercises Videos
1. Breathing Exercises You Can Do At Home:
2. For Stress and Anxiety:
3. Deep Breathing Techniques:
4. 1-Minute Breathing Exercise
Last updated April 3, 2022