Top 3 Breathing Exercises
Breathing is something we can control and because of that breathing exercises are a useful tool for achieving a relaxed and clear state of mind.
~ Deep Breathing Exercises ~
If you want to use breathing to lose weight then it's important to know that those who need to lose weight actually don't take in enough oxygen.
When you hold your breath and don't breathe, it's taking oxygen away from your body. You'll feel more tired and groggy. It's another one of those unhealthy habits that we pick up through life...shallow breathing.
Most people are chest breathers" rather than "abdominal breathers" which restricts oxygen from getting into your body. Learn more about how to breathe right.
Not getting enough oxygen and having a low metabolism will add pounds with almost anything you eat. Did you hear that?! BREATHE!!!
Learn to breathe right and you'll most likely enjoy exercising and you won't lose your breath so easily.
Bellows Breath (aka Stimulating Breath) - Short, fast rhythmic breaths aim to raise your energy and increase alertness. It's similar to the "chest breathing" we do when we're under stress.
Sit in a comfortable up-right position and keep your spine straight.
Keep your mouth closed but relaxed, then breath in and out of your nose as fast as possible. The length of each breath should be equal in to each other, but as short as possible.
Try to do about 2-3 in and out breaths per second. Doing this makes the diaphragm move quickly.
Do this for no longer than 15 seconds when you're first starting out. As it gets easier, slowly add about 5 more seconds to each cycle, working up to a minute.
Breath normally after each cycle
You should feel the base of your neck, chest and abdomen working. These muscles will get stronger the more you do it.
There's a risk for hyperventilation when doing this breathing exercise, so practice it in a safe place. Try this every morning when you wake up or when you need a quick boost of energy.
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Abdominal Breathing - this is one of many breathing exercises, but also the most important. The more you practice, the more natural it will become.
Sit comfortably up-right
Place one hand on your chest and the other hand on your abdomen.
Take a deep breath in through your nose and the hand on your abdomen should rise higher that the one on the chest (this is so the diaphragm is pulling air into the base of your lungs).
Slowly exhale through your mouth for a count of 8. As you release all the air, contract your stomach to get rid of any remaining air in your lungs.
Repeat this for a total of 5 deep breaths.
This is a slow breathing exercise. Try to breathe at a rate of about one breath for every 10 seconds. You should exhale twice as long as inhaling. Try to do this exercise twice a day.
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Victory Breath (Ujjayi Breathing) - this is a yoga exercise that makes your breathing sound like the ocean. This calms the central nervous system which aids in concentration. It also builds heat in the body and promotes a sense of calmness in the mind.
Inhale through your nose while contracting the back throat so that the breath makes a soft sound.
Exhale through your nose while still contracting the back throat and pull your belly towards your spine to empty your lungs completely
Make sure to make an ocean sound, by drawing in air towards the back of your throat. Then as you exhale, press the air towards the roof of your mouth.
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Don't hold your breath!
Try to sleep on your back
Relax your face for deeper breathing and more energy.
Try breathing through your nose, slowly and easily. The hairs that line our nostrils filter out particles of dust and dirt that can be harmful to our lungs.
Keep your shoulders down while you breathe. Keeping your shoulders raised stimulates upper chest breathing, which creates shallow breathing.
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