Breath work,
also sometimes referred to as "breath therapy" or "conscious breathing," is a practice that involves using controlled breathing techniques to improve both physical and mental health. It is based on the idea that the way we breathe can have a profound impact on our well-being, and that by consciously altering our breathing rate, depth, and patterns, we can influence our mood, energy levels, and even our immune system. In this article, we'll explore some of the many potential benefits of breath work.
Practice here
Shallow Breathing
Shallow breathing, also known as "shallow chest breathing," is a common problem that occurs when we breathe too much through the chest instead of the diaphragm. This type of breathing can lead to a range of negative physical effects over time, including:
1. Increased stress levels and fatigue: Chronic shallow breathing can cause our body to produce more stress hormones, leading to fatigue and a sense of being overwhelmed.
2. Decreased oxygen levels: When we breathe shallowly, we don't take in as much oxygen as we need, which can lead to fatigue and dizziness.
Breathing exercises can help with lung health by strengthening the diaphragm and improving breathing patterns.
Belly breathing, also known as diaphragmatic breathing, is a technique that helps strengthen the main muscle used in breathing: the diaphragm.
To perform this exercise, you should sit or lie down in a comfortable position, with your hands on your abdomen.
Then, inhale slowly and deeply through your nose, allowing your belly to expand as your diaphragm contracts.
Next, exhale slowly and gently through pursed lips, allowing your tummy to deflate as your diaphragm relaxes. This technique can help improve lung function and alleviate breathing difficulties.
Pursed-lip breathing
Inhale through your nose for about two seconds, then exhale through pursed lips for four to six seconds
Shoulder rolls
A gentle stretch for your chest and shoulder muscles. To practice, you can: [5]
Sit comfortably or lean back in bed [5]
Bring your shoulders forward, up, backward, and down in a circular motion [5]
Repeat five times
Humming
Humming can help increase lung capacity and force stale air out of your lungs
Papworth method
Focuses on fully expanding your diaphragm and filling your lungs before slowly exhaling
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