Discover various breathing exercises, including diaphragmatic, box breathing, lion’s breath, and alternate nostril techniques, plus their benefits for stress relief, lung health, and managing panic attacks.
Heard the buzz about the most important types of breathing exercises? Let’s dive in!
Types of Breathing Exercises
There are tons of different breathing exercises out there! To help you sort through them, here’s a rundown of some of the most common and beneficial types:
Diaphragmatic Breathing
This breathing technique is all about maximizing the use of your diaphragm. Here’s how to nail it:
- Loosen any tight clothing so you can breathe comfortably.
- Lie on your back, knees bent, feet flat on the floor.
- Place one hand on your upper chest and the other on your belly, just below your rib cage.
- Inhale slowly and deeply through your nose, allowing your belly to rise more than your chest.
- Exhale slowly through pursed lips.
- Repeat this for about five minutes, then do it again.
- Practice this type of breathing exercise three times a day if you can.
FYI, this technique isn’t just great for reducing stress; it can also improve circulation and lower blood pressure. Doing it daily can be as effective as regular aerobic exercise combined with a healthy diet and lifestyle changes. But, this breathing exercise isn’t recommended for those who have severely low blood pressure or are taking medication for it.
Box Breathing for Stress Relief
We can’t always control the things that stress us out – like surprise bills, travel delays, or dealing with traffic. But you *can* control how you breathe to relieve the feeling. This type of breathing can help manage stress by slowing your breath and helping you relax for a few minutes at a time.
Box breathing can improve heart health and reduce feelings of stress. So, if you’re feeling overwhelmed, even taking a few minutes to focus on your breath can make a big difference!
Lion’s Breath to Clear Airways
Breathing exercises can really help, especially for those with lung issues! This one can help you feel better. People who practice breathing this way cough less and feel better. They also feel better than using medicine alone. For those patients, they were also more aware of their lung problems.
It’s worth noting that you should do this exercise twice a day for 10-15 minutes. Also, patients doing the breathing exercises felt more at ease, slept better, and felt less anxious about the side effects of chemotherapy compared to patients who didn’t practice this type of breathing exercise.
Alternate Nostril Breathing
This is another cool technique for prepping your body. Here’s how it’s done:
- Sit comfortably.
- Exhale completely.
- Breathe this way for half an hour.
Breathing Through One Nostril
To perform this breathing exercise correctly, follow these steps:
- Close your eyes and sit in a comfy spot.
- Keep one nostril closed by pressing gently on the side of your nose, and inhale through the open nostril.
- Hold your breath, then release the nostril you were holding closed.
- Exhale, but keep the nostril you just inhaled through closed.
- Keep going for five minutes.
Gentle Breathing for Panic Attacks
Panic attacks, which many people deal with, can be eased with gentle breathing. If you feel one coming on, gentle breathing can really help. When you have a panic attack, it’s good to breathe slowly and deeply. That’s because quick, shallow breathing can make the feelings worse. Focusing on breathing can make you feel calmer and help with stress.
FYI, you should do this breathing 10-15 minutes twice daily. Patients doing these breathing exercises were more at ease, slept better, and were less anxious.
Why It’s Important to Learn About Different Breathing Exercises
Knowing about the different types of breathing exercises can help you follow the best breathing methods to:
- Help with oxygen getting throughout your body.
- Rid your body of carbon dioxide.
- Improve your heart health.
- Improve the quality of air you take in compared to taking deep breaths during workouts.
