Breathing is something we do unconsciously, without giving it much thought. But proper breathing techniques can help you in many ways, such as improving your stamina levels, reducing stress and anxiety, and even aiding with chronic respiratory issues. In this blog, we will discuss some simple lungs exercise that can help you breathe better, so you can live a healthier life.
1. Belly Breathing:
Belly breathing is a simple yet effective exercise that can help you take deeper, slower breaths. Sit or lie down on a comfortable surface, place your hands on your belly, and inhale slowly through your nose. As you inhale, let your belly expand and feel your diaphragm move. Exhale slowly through your mouth while imagining that you’re blowing out a candle. Repeat this exercise for at least five minutes, two to three times a day.
2. Pursed-lips Breathing:
Pursed-lips breathing can help control shortness of breath by keeping airways open longer, which helps decrease the work of breathing. Inhale slowly through your nose for two seconds, pucker or purse your lips, and then breathe out slowly for four seconds. Remember to keep your breathing relaxed and controlled. Repeat this exercise for at least five minutes, two to three times a day.
3. Diaphragmatic Breathing:
Diaphragmatic breathing or belly breathing puts your diaphragm, the muscle that helps you breathe, to work. Sit or lie down comfortably with one hand placed on your belly and the other on your chest. Inhale slowly through your nose, allowing your belly to expand and feel your diaphragm move down. Exhale slowly through your mouth while pushing out as much air as possible. Practice this exercise for at least five minutes, two to three times a day.
4. Rib Stretch:
The rib stretch exercise helps you increase lung capacity by expanding your chest to allow for more air to flow in. Stand straight with your arms at your sides. Inhale slowly while lifting your chest, allowing your ribs to expand. Hold for five seconds and exhale while returning to the original position. Repeat this exercise for five minutes, two to three times a day.
5. Alternate Nostril Breathing:
This breathing technique can help reduce stress and make you more focused. Sit comfortably with your spine straight and your left hand resting on your left knee. Fold your index and middle finger on your right hand, leaving your thumb, ring, and pinky fingers extended. Close your right nostril with your thumb and inhale slowly through your left nostril. Close your left nostril with your ring finger and exhale slowly through your right nostril. Inhale slowly through the right nostril, and then exhale slowly through the left nostril. Repeat this cycle for five to ten minutes, two to three times a day.
Breathing is an essential part of our daily lives, and these lung exercises can teach you how to breathe better, reduce stress levels, and boost your health. Incorporating these exercises into your daily routine is a simple yet effective way to improve your breathing, increase lung capacity, and lead a healthier life.