Breathing is one of the fundamental axes of a person’s health and of course their well-being and feeling of calm and peace. Correct breathing will allow us to relax and improve our health in a meaningful way.
Several studies have shown that proper breathing must be diaphragmatic. The diaphragm is a muscle located between the thoracic and abdominal cavities, which when contracting the chest is enlarged allowing the air to enter the lungs, and then relaxing making the air exhaled by the contraction of the lungs and tissues.
The world we live in, loaded with tensions and pressures, stress and anxiety and all that mixed with sedentary habits that help nothing, make many people breathing with difficulty, feel pressure in the chest or stomach and all this generates anxiety and anxiety.
I’m looking into this article, offering you, if you’re one of these people, a series of breathing tools and exercises to understand and work your breathing, reaching a much more relaxed state and freer breathing.
6 Tools and Breathing exercises Useful for You
There are many disciplines, methods and techniques that propose different breathing exercises (2). we present here a totally novel routine not in terms of breathing (it is not so complex) but in the approach and consciousness given to the different exercises. I recommend you watch these six videos with patience and then of course, practice the breathing exercises that are shown in them.
Scaly or Abdominal or Diaphragmatic Breathing Awareness
The first step will always be a take on your breathing awareness and the differences that exist between your chest breathing and diaphragmatics. In this way we understand that to go somewhere or generate any change, we will first need to know where we are and be able to know that place of departure well.
We’ll become aware of all this with this breathing exercise.
Automassage of the Diaphragm with Ball
In the following video you can learn how to massage your belly (stomach) to intensely relax the diaphragm muscle, the main muscle of breathing.
Mobilization of Diaphragm in Inspiring Apnea and Respiratory
Once the diaphragm muscle is relaxed, we can perform this breathing exercise in which we endow the diaphragm mobility in its two most extreme positions of inspiration and breathing.
We somehow pick up the “redoes” at the muscle mobility level obtained with the previous exercise.
Exercise to Increase Breathing and Body Energy
We continue with a double and intense breathing exercise to mobilize body energy and increase respiratory flow. It is essential in this exercise not to block breathing at any time.
Diaphragmatic or Abdominal Breathing not Forced
We have all heard of diaphragmatic or abdominal breathing, but here, Iñigo Junquera offers us a new perspective of this breathing exercise. Practice as he suggests and you’ll notice the difference.
Deep Breathing Exercise. Drop Anxiety
We’re done with the exercise that rounds it all up. That one we allowed ourselves to release all that retained air, the one that never empties, that which forms what we call anxiety.
Do this breathing exercise in depth and you’ll feel your breathing freer than ever.
8 Classic Exercises to Improve Your Breathing
Then I’ll explain some breathing exercises that you can do at home either in front of a mirror, sitting or standing.
These are exercises in this case of pure maintenance and amplification of breath (3), useful also for those people who have some respiratory pathology or who are convalescent of surgery.
Push a mirror
Standing, take the air through your nose tightly, hold your breath for three seconds and exhale with your mouth open, as if you’re going to tarnish a mirror by putting pressure on your stomach, trying to drive out all the air possible
Blow a glove or a balloon
It takes deep air through the nose and then proceeds to inflate a balloon by inserting the tip of it into the mouth, in order to make it harder to execute the exercises, the wider the balloon mouth the easier the exercise will be.
Arms behind the back of the neck
Interlacing your fingers looking at the front and placing your hands behind your head, at the height of the top of your neck or neck, open your arms well as you take air through your nose and boots hard by the mouth with your braids, as you close your arms trying to bind your elbows, and you put pressure on your abdomen to expel all the air that has been taken
Open and close your arms
Open your arms and lift your shoulders with your open palms looking in, inhale hard through your nose as you try to inflate your stomach, hold your breath for three seconds and close your arms as you exhale from your mouth with your frowned lips, take air again as you open your arms and repeat.
Hands on the ribs
Sit in a comfortable position, with your hands on the sides of the trunk level at the trunk level placing your fingers in each intercostal space, take the air deep through your nose, trying to expand the ribs and explete it through your mouth with your lips slightly open, as you expel the air you will press with your own hands to encourage full air ejection and intercostal mobilization
Hands on the abdomen
Sit in a comfortable position, place a pillow on your abdomen and hold it with your hands intertwined, take the air deep into your mouth, trying to expand your stomach and expel all the air you can through your mouth with your lips slightly open, while pressing the pillow.
Spiral in three blocks with resistance leagues
Take a soft resistance band and tie it to the trunk at the abdomen level, takes strong air through the nose trying to expand the abdominal region and gently boot the air through the mouth until the air goes as far as you can, the league will help you strengthen the breathing muscles and favor the expulsion from the air
Inhalation in three blocks with resistance leagues.
Place the league in the same position, and this time fill your oxygen lungs with three sustained inspirations, keep the air four seconds and throw the air out of your mouth slowly squeezing your stomach.
Conclusion on Breathing Exercises
Remember that posture is very important when doing these exercises, try to perform them at any time of the day when you are calm and have enough time to relax and perform the exercises quietly, these breathing exercises will not only help you breathe better, they will even help you release muscle and emotional tensions. At the end of the breathing exercise routine you can be able to raise awareness of your respiratory pattern, that is how much air comes in and how much air comes out of your lungs and thus improve it every day; remember to consult with your physiotherapist who dosed you the exercise.
Finally, good breathing will help you enhance your health in the short and long term as it will improve your oxygenation, you will more efficiently expel toxins from your body, the energy needs of the body will be more efficient, among other things.
