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Breathing Exercises
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Published: September 21, 2006
You can do it anywhere at anytime. It is free, quick and easy. It can relieve stress and provide a calm state of mind in the midst of a hectic situation. And it is all as simple as breathing.
Life depends on breathing, but people often take this simple fact for granted and do not take advantage of their full lung capacity. While regular exercise is vital for healthy breathing, we also can take advantage of breathing exercises to meditate and achieve better mental and physical health.
Because breathing happens automatically and is so essential to the body's functioning, we tend to forget it is even happening. But, by concentrating on controlling our breath using breathing exercises (a form of meditation), we can learn to use it to relax, de-stress and connect with the inner peaceful rhythm of our bodies.
Breathing exercises can include those designed to help you breathe in conscious ways, such as deep breathing, belly breathing and back breathing. When performing breathing exercises, sometimes it can be hard to know if you are doing them right. Concentrate on sequence, balance, smoothness and depth of your breath and you will begin learning to breathe in a whole new way.
Here are some breathing exercises to try:
A quick calming meditation
1. Get in a comfortable position (sitting or lying down)
2. Inhale slowly and say to yourself "I am"
3. Exhale slowly and say to yourself "relaxed"
4. Repeat this until you feel your body and mind relax (your breathing should be slow and regular)
A more advanced breathing exercise
1. Exhale deeply, contracting the belly.
2. Inhale slowly through your nose as you expand the abdomen
3. Continue inhaling as you raise the shoulders up toward your ears
4. Hold your breath for a few comfortable seconds
5. Slowly exhale through your nose in a reverse pattern. Release your shoulders, relax your chest and tighten your belly (you can use your hands to gently push on your stomach as you are learning this exercise)
6. Repeat until you can do this continuously for five minutes, at which point you should feel relief and relaxation
The more this exercise is practiced, the more effective and smooth the meditation will become. Beginners should only do it two or three times continuously.
Many books and Web sites are devoted to different types of breathing exercises for those interested in learning more advanced techniques. For beginners, repeating words or counting creates a breathing rhythm capable of creating calm, relaxed and connected feelings. Find what works for you by experimenting with many different methods.
Sources:
The Wellness Workbook. Travis, MD & Ryan; Ten Speed Press, 1988
http://breathing.com/breathing-exercises.htm
http://www.breathing.com/default.htm
http://panicdisorder.about.com/cs/shbreathing/ht /breatheproperly.htm
Life depends on breathing, but people often take this simple fact for granted and do not take advantage of their full lung capacity. While regular exercise is vital for healthy breathing, we also can take advantage of breathing exercises to meditate and achieve better mental and physical health.
Because breathing happens automatically and is so essential to the body's functioning, we tend to forget it is even happening. But, by concentrating on controlling our breath using breathing exercises (a form of meditation), we can learn to use it to relax, de-stress and connect with the inner peaceful rhythm of our bodies.
Breathing exercises can include those designed to help you breathe in conscious ways, such as deep breathing, belly breathing and back breathing. When performing breathing exercises, sometimes it can be hard to know if you are doing them right. Concentrate on sequence, balance, smoothness and depth of your breath and you will begin learning to breathe in a whole new way.
Here are some breathing exercises to try:
A quick calming meditation
1. Get in a comfortable position (sitting or lying down)
2. Inhale slowly and say to yourself "I am"
3. Exhale slowly and say to yourself "relaxed"
4. Repeat this until you feel your body and mind relax (your breathing should be slow and regular)
A more advanced breathing exercise
1. Exhale deeply, contracting the belly.
2. Inhale slowly through your nose as you expand the abdomen
3. Continue inhaling as you raise the shoulders up toward your ears
4. Hold your breath for a few comfortable seconds
5. Slowly exhale through your nose in a reverse pattern. Release your shoulders, relax your chest and tighten your belly (you can use your hands to gently push on your stomach as you are learning this exercise)
6. Repeat until you can do this continuously for five minutes, at which point you should feel relief and relaxation
The more this exercise is practiced, the more effective and smooth the meditation will become. Beginners should only do it two or three times continuously.
Many books and Web sites are devoted to different types of breathing exercises for those interested in learning more advanced techniques. For beginners, repeating words or counting creates a breathing rhythm capable of creating calm, relaxed and connected feelings. Find what works for you by experimenting with many different methods.
Sources:
The Wellness Workbook. Travis, MD & Ryan; Ten Speed Press, 1988
http://breathing.com/breathing-exercises.htm
http://www.breathing.com/default.htm
http://panicdisorder.about.com/cs/shbreathing/ht /breatheproperly.htm
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