Breathing Exercises: Discover how breathing can help you to combat insomnia, pain, stress, poor digestion.
1. Breathe Well, and You Will Live Better
Oxygen is essential to keep us alive, and, being so decisive, we do not give breathing the importance that we do offer to other vital functions such as eating or sleeping. But living well depends on both our health and our mood, even our weight or our sexuality.
The power of breath. It takes care of the cardiovascular system and lowers tension, makes digestion more comfortable, provides more concentration and improves memory, fights insomnia, helps lose weight, relaxes and fights stress, calms pain, and makes it more bearable, better relationships sexual and has an anti-aging effect.
2. How to Prepare for Breathing Exercises
Considering the benefits that we have discussed, below we give you breathing exercises that improve health and well-being. But, before getting down to work, you should take into account the following considerations.
Empty stomach. To practice these techniques, at least two hours must have passed since the last meal.
Quiet environment. Lower the light, put on some relaxing music, close your eyes, and focus.
Fresh air. Suppose you can do it outdoors, better. Failing that, make it a well-ventilated space. In any case, the temperature must be pleasant, since you will be a while without moving.
Fix your attention. Visualize the entire path of your breath. Notice how the chest rises and falls, the abdomen, the sound of the air entering and leaving your body
3. Breathing Exercises for Sleep
For a good night’s sleep, Dr. Andrew Weil recommends the 4-7-8 technique.
It consists of inhaling through your nose for a mental count of 4, holding your breath for a count of 7, and exhaling through your mouth for 8. Repeat the exercise until you fall asleep (according to Weil, 1 minute). Breathing exercises to improve digestion
4. If You Want to Improve Your Digestion, Take Note
Sitting on the floor and with your knees on your chest, take deep breaths. Then exhale and hug your knees, bringing them as close to your chest as possible. Hold the position while taking 5 to 10 slow breaths. Repeat 3 times.
5. Breathing Exercises for Stress
The key to breathing to combat stress is to breathe more slowly. To do this controlled breathing, breathe in through your nose for 3 seconds, using your diaphragm. Exhale through your nose for another 3 seconds. Pause and repeat the exercise several times.
6. Exercises to Lose Weight
This breathing exercise can help you lose weight. Standing, put one foot in front of the other. Use your thighs and let all your weight fall on your back foot. Breathe in slowly for 3 seconds and bring your arms above your head.
Exhale in 7 seconds as you tense your muscles and lower your arms. And if you don’t know which is the best diet for you, find out with our test.
7. Exercises for Low Back Pain
If you want lower back pain relief, try this one. Lie on your rear with your legs bent and a pillow under your head. Please put your hands on your abdomen to feel it rise: take air through your nose, swelling your belly, and slowly release it through your nose. Do it 15 times.
8. Exercises for Back Pain
Repeat this breathing exercise several times, and you will relieve back pain. Sit up straight, place your hands on either side of the ribs, expels all the air. Then, inhale, making the ribs expand, hold the mood for a few seconds and take it out to return to their position.
9. Breathing Exercises for Colds
Among other remedies and tips to deal with the cold, you can use your breath. Sitting, take a breath through your nose, and slowly draw it out through your half-open mouth, as if you were fogging up the glass. Perform 40 repetitions, then take a deep breath and blow the air out quickly through your mouth. When done, try to cough.
10. Breathing Exercises to Recover From a Workout
It is also essential to breathe sufficiently before, during, and after exercising. Here is a breathing exercise for after playing sports.
First, breathe out through your nose. Then pinch your nose to hold your breath for 2 to 5 seconds, and when finished, usually breathe through your nose for 10 seconds. You must put it into practice for 3 to 5 minutes to recover.
11. Breathing Exercises to Gain Energy
And if you want to activate, do this. It involves breathing in and out quickly through the nose. Both processes should take one second each. Please do it for 15 seconds and then breathe normally—alternate rapid and regular breaths for up to 1 minute.