Add Deep Breathing Exercises To Your Routine
There are various benefits of deep breathing exercises. These range from reduce stress to improved digestion and a natural pan reliver.
When done correctly, deeo breathes release toxins, promote blood flow and foster healthy body functions and sound sleep.
Two Popular Techniques:
Start off by laying flat on the ground. Put a pillow under your neck to support.
You can also sit on a chair with your spine straight up against the back.
1) The 4-7-8:
This pattern aims to reduce anxiety, and decompress.
> Breathe in through the nose for 4 seconds.
> Hold the breath for 7 seconds
> Exhale forcefully through the mouth for 8 seconds
>Repeat cycle 4-5 times
2) Diaphragmatic Breathing:
This pattern focuses on belly breathing, helping you to relax and lower the heart rate.
> Lie on your back with your knees slightly bent and your head on a pillow, or sit on a chair with back straight.
> Place one hand on your upper chest and one hand below your rib cage. Feel the movement of your diaphragm.
> Slowly inhale through your nose, feeling your stomach pressing into your hand. Keep your other hand as still as possible.
> Exhale using pursed lips as you tighten your stomach muscles, keeping your upper hand completely still.
> Repeat up to 5 minutes.
INHALE: Take in air through your nose. Notice the belly filling up and expanging.
EXHALE: Release the air through your mouth. Notice the belly falling.
INHALE: Take in air through your nose. Notice the belly filling up and expanging. EXHALE: Release the air through your mouth. Notice the belly falling.
