Techniques to improve your breathing, relax and reduce anxiety

Breathing techniques

Breathing techniques.

Breathing is one of the fundamental axes of a person’s health and of course of their well-being and feeling of calm and peace. Correct breathing will allow us to relax and improve our health significantly.

Various studies have shown that correct breathing must be diaphragmatic. The diaphragm is a muscle located between the thoracic and abdominal cavities, which, when contracting enlarges the chest, allowing air to enter the lungs, and then relaxes causing the air to be exhaled by the contraction of the lungs and tissues.

The world in which we live, loaded with tensions and pressures, stress and anxiety and all that mixed with sedentary habits that do not help at all, make many people breathe with difficulty, feel pressure in the chest or stomach and everything. This causes them anguish and anxiety.

I intend in this article, to offer you, if you are one of these people, a series of tools and breathing exercises to understand and work your breathing, reaching a much more relaxed state and freer breathing.

Breathing techniques can improve your physical and mental well-being. With our special music, you can easily use any breathing technique, as this music was created specifically for relaxation, yoga or immersion in meditation.
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8 classic exercises to improve your breathing

Next, I will explain some breathing exercises that you can do at home either in front of a mirror, sitting or standing.

They are exercises in this case of pure maintenance and amplification of breathing, also useful for those people who have a respiratory pathology or who are convalescing from surgery.

 1. Fog up a mirror

Standing, take the air through your nose strongly, hold your breath for three seconds and exhale with your mouth open, as if you were going to fog up a mirror by pressing on the stomach, trying to expel as much air as possible

2. Blow up a glove or balloon

Take deep air through the nose and then proceed to inflate a balloon by inserting the tip of it into the mouth, in order to make the execution of the exercises more difficult, the wider the mouth of the balloon, the easier the exercise will be.

3. Arms behind the neck

Interlock your fingers facing forward and place your hands behind your head, at the height of the neck or nape, open your arms wide while you take a breath through your nose and boots strongly through your mouth with pursed lips, as you close your arms trying to join the elbows, and exert pressure with the abdomen to expel all the air that has been taken

4. Open and close arms

Open your arms and raise to shoulder height with your palms facing inward, inhale hard through your nose while trying to inflate your stomach, hold your breath for three seconds, and close your arms as you exhale through your mouth with your lips. Frowning, take another breath as you spread your arms and repeat.

5. Hands on ribs

Sit in a comfortable position, with your hands on the sides of the ribs at the level of the trunk, placing the fingers in each intercostal space, take the air deeply through the nose, trying to expand the ribs and expel it through the mouth with the lips slightly parted, As you expel the air, you will press with your own hands to promote the complete expulsion of the air and intercostal mobilization.

6. Hands on the abdomen

Sit in a comfortable position, place a pillow on the abdomen and hold it with clasped hands, take the air deeply through the mouth, trying to expand the stomach and expel as much air as possible through the mouth with the lips slightly parted, while pressing the pillow.

7. Expiration in three blocks with resistance bands

Take a soft resistance band and tie it to the trunk at the level of the abdomen, take a strong breath through the nose trying to expand the abdominal region and gently blow the air in three blows through the mouth until the air is released as far as you can, the rubber band will help you to strengthen the accessory muscles of respiration and promote the expulsion of air

8. Inhalation in three blocks with resistance bands.

Place the rubber band in the same position, and this time fill your lungs with oxygen with three sustained breaths, hold the air for four seconds and release the air through your mouth slowly, tightening your stomach.

Conclusion on breathing exercises

Remember that posture is very important when performing these exercises, try to do them at any time of the day when you are calm and have enough time to relax and perform the exercises calmly, these breathing exercises will not only help you breathe better, They will even help you release muscular and emotional tensions. At the end of the respiratory exercise routine, you will be able to become aware of your respiratory pattern, that is, how much air enters and how much air leaves your lungs and thus improve it every day; Remember to check with your physiotherapist who will dose the exercise for you.

Finally, good breathing will help you boost your health in the short and long term as it will improve your oxygenation, you will expel toxins from your body more efficiently, and its energy needs will be satisfied more efficiently, among other things.

You can check out additional breathing, yoga and meditation techniques here:

 

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