Diaphragmatic breathing, alternate nostril breathing helps clear the nose, reduce stress, and improve lung capacity.
Chemicals, air pollution, and germs can damage the lungs. In addition to maintaining a healthy diet, exercise can help improve lung function and prevent disease.
Diaphragmatic breathing
Diaphragmatic breathing is deep breathing with the participation of the diaphragm. The diaphragm is a dome-shaped muscle barrier located between the chest cavity and the abdominal cavity; separating the heart, lungs from the organs in the abdomen (stomach, intestines, spleen, liver). The method helps to strengthen the function of the diaphragm, the lungs work more effectively, and at the same time the practitioner feels calm and relaxed.
To do this, find a quiet, comfortable place to sit or lie down. Place one hand on your chest and the other on your stomach, then inhale slowly through your nose. Your stomach will expand as your diaphragm contracts. Exhale slowly through your mouth, repeating this process for several minutes.
Everyone should practice breathing every day to protect lung health. Photo: Freepik
Pursed lip breathing
Pursed lip breathing is a simple exercise that helps improve lung function and reduce shortness of breath.
To perform pursed lip breathing, the practitioner relaxes the neck and shoulder muscles, slowly inhales through the nose for two counts, keeping the mouth closed, pursing the lips as if about to whistle. Then, you exhale slowly and gently through pursed lips. The exercise is beneficial for people with chronic obstructive pulmonary disease (COPD) or asthma, helping to clear the airways.
Alternate nostril breathing
Alternate nostril breathing promotes balance, muscle relaxation, helps clear nasal passages, reduces stress and improves lung capacity.
To do this breathing exercise, sit comfortably with your spine straight; use your right finger to close your right nostril, inhale through your left nostril, then use your hand to close your left nostril. Open your right nostril and exhale. Do this for about 6 minutes.
Box breathing
Box breathing is inhaling for 4 seconds, holding the breath for 4 seconds, exhaling for 4 seconds, holding the breath for 4 seconds. Each step in the box breathing technique takes the same amount of time. The practitioner can decrease or increase the length of each step, but should start by spending 4 seconds on each step.
Box breathing can help clear the mind and improve lung function. When practicing breathing, the practitioner should maintain a comfortable state, not too fast or too slow. Remember to exhale slowly, releasing all the air from the lungs. Inhale through the nose while slowly counting to 4, hold your breath while counting to 4, exhale while counting to 4 more times, hold your breath again while counting to 4, repeat for 3-4 sets.
4-7-8 breathing technique
The practitioner inhales for 4 counts, holds the breath for 7 counts and exhales for 8 counts. Practicing 4-7-8 breathing helps activate the parasympathetic nervous system, responsible for rest and digestion, putting the body into a state of relaxation and good sleep.
Le Nguyen (According to Timesofindia )
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