Confined breathing can cause various harmful effects on your body. So breathe better & stay well. By lowering your stress hormones along with enhancing your oxygen inhalation you can get some effective results.
So try the following ideas to stay well & breathe better.
Step up
You can go for some bellows when you are feeling lethargic. It’s a kind of speedy belly breathing. If you do this on a regular basis then it will help you to control your blood pressure level as well as be able to reduce the heart rate. You can have the same effects that you usually get by consuming medicines or daily exercises by doing this.
Image by : Bindaas Madhavi
Source by : flickr
Makes you Composed
Avoiding each & every stressful situation is not possible. You have to face it once in your way. However using breathing can give you some relaxing effects, which in turn will save your heart too. A study was conducted in San Francisco State University, where they offered 2 types of breathing (for all 20 contributors); alternate nostril & paced, five breaths per minute in a slow & steady manner. Both the processes worked well. After testing (for almost half an hour) their heart rates were discovered to be quite low & also their combative or escaping attitude was gone completely. When this much breathing can work these much wonder then the speedy pace will surely work quite well.
Discover ease from Medical Approach
At San Francisco they applied four types of breathing exercises on cancer patients passing through chemotherapy. They needed to practice these 10-15 minutes twice regularly. This was quite simple process, watching your natural breath, inhaling deeply and exhaling in an extended manner; inhaling gently first and then pausing for a brief interval of time and then exhaling with a force; practicing breathing through nostrils. During the therapy they had less signs of chemo, they could sleep better & also their anxiety level was quite lower than the other group. They got more relief when they had spent quite an amount of extra time on breathing.
Pranayama
Pranayama is the major portion of various kinds of yoga; it’s a kind of breath control. Videos are easily available in the market, from where you can learn it from your own or your yoga teacher can also guide you to learn this kind of breath controlling process.
Bellows
Firstly you need to sit straight & then speedily inhale & exhale by closing your mouth. Inhale one as deep as you can after every 10 breaths, exhale steadily after holding it for almost 2-3 seconds. Start again after having rest for almost five natural breaths. You need to do this in three rounds.
Paced Breathing
Inhale breath for almost six seconds & then exhale it for six again. However if it appears quite tough for you, then start with less & then move on to the six. Study revealed that after several practice sessions participant can pace their breath for almost 30 minutes, however after that you need to restart with less breaths.
ALTERNATE-NOSTRIL BREATHING
You first need to sit straight and shut your eyes. Then with one finger of your left hand close your right nostril. You need to inhale with your left nostril. Then stop for a little bit of time and with the help of the thumb of your left hand close your left nostril and gently open your right nostril by releasing the finger covering it. Now you need to inhale through the right nostril and then interchange the position (between your thumb and finger) to use your left nostril for exhaling. At the beginning do this for 5 minutes and then gradually increase the time.
BREATHING AS AN Rx
In modern study processes taught to you by some professionally knowledgeable person will help you to get some better results from some particular medical ailments:
HEARTBURN
According to an Austrian study when singers did some training exercises for their diaphragm muscles , it was found that the amount of acid that normally backs up in the esophagus substantially and this in turn lead to a 75 % drop in their usage of medicines.
PANIC ATTACKS
To protect yourself from a condition called hyperventilation, which appears with panic attacks you need to exercise with shallow & steady breathing. It will help you to get some relief from the impacts of panic attack.
ASTHMA
In some Greek study after twelve sessions of breath training patients experience quite fewer signs of asthma & their lung functions also improved quite a bit.
