Breathing is something that we do without even thinking, so it is easy to take it for granted. But with the passage of time, as people age, they are more prone to develop respiratory problems and face breathing difficulties.
Benefits of Breathing Exercises:
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Respiratory therapists frequently teach their patients about specialized breathing techniques, which can reduce or eliminate some of the symptoms associated with high blood pressure, asthma attacks, shortness of breath, sleep apnea and chronic obstructive pulmonary disease (COPD).
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Caregivers in Old-Age homes are helping elderly people through focused breathing exercises that increase oxygen saturation in the body and ease physical and mental stress.
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According to the American Lung Association, “If practiced regularly, breathing exercises can help rid the lungs of accumulated stale air, increase oxygen levels and get the diaphragm to return to its job of helping you breathe.”
3 Best Breathing Techniques:
Try these 3 breathing exercises below to boost the oxygen levels in the body and also to fight COVID- 19 related stress:
1. 4-7-8 Breathing:
This is very popular breathing method and touted as one of the most effective ways to fall asleep. The success of this breathing technique lies in its ability to ease tension and promote relaxation. By practicing the following focused breathing exercise twice a day will help reduce stress, which may provide relief from insomnia, food cravings and mood swings.
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Breathe out fully through the mouth, creating a wind-like “whoosh” noise.
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Keeping the mouth closed, inhale through the nose and silently count to four.
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Hold this breath while counting to seven.
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Exhale through the mouth for a count of eight, repeating the “whoosh” sound.
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Repeat steps two through four five times.
2. Diaphragmatic Breathing:
This is the most appropriate way to breathe. Patients with limited lung capacity often fall into the habit of taking short, shallow breaths into their chest. If a person’s chest rises as they take a breath, it is a likely indicator of improper breathing. A proper breath will draw air into the lungs, pushing the diaphragm down and visibly expanding the belly. That’s why diaphragmatic breathing is also called belly breathing. Follow these steps to engage in deep, diaphragmatic breathing:
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Sit up straight, with one hand on the stomach and the other on the chest.
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Inhale slowly and deeply through the nostrils, feeling the stomach expand with each full, diaphragmatic breath.
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Exhale slowly out of the mouth.
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Repeat six or more times each minute for up to 15 minutes.
3. Buteyko Nose Breathing:
This breathing technique was invented by Ukranian scientist Konstantin Pavlovich Buteyko in the 1950s to curb asthma attacks and treat other respiratory problems. During that time, the medical community resisted a breathing technique that could ease physical symptoms without the help of medication and other traditional interventions. Since then, people around the world have adopted Buteyko breathing specifically because it is natural and very effective.
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In a comfortable place, sit up straight and focus on breathing.
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Keeping the mouth closed, inhale slowly through the nostrils to fill the lungs.
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Exhale through the nostrils, slowly expelling air from the lungs, until you feel compelled to inhale.
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Repeat steps two and three five times.
When anyone begins practicing daily breathing techniques, they start noticing positive results. Using these breathing exercises, you can also improve oxygen levels in your body and have a renewed sense of mental alertness and clarity in only a few weeks.
Practice Breathing Exercises Daily !
