Slow, controlled breathing can work wonders for one’s health. Studies show that moderate respiration can benefit the body’s autonomic function, lower the heart rate, and relieve stress. Adopting breathing techniques is especially important for individuals dealing with anxiety and panic attacks, as the body affects the mind and slows down racing thoughts.
Many individuals who cannot breathe properly do a private ultrasound scan to determine that their diaphragm is working correctly. If all is good, the person is directed toward breathing exercises to enhance respiration.
Below are several breathing exercises to enhance the body and mind.
The Benefits of Breathing Practices and Exercises
The health of your body depends on the way you breathe.
There are far too many advantages to list here, but the following should be sufficient to encourage you to slow down and breathe deeply:
- Stimulates the immune system
- Helps the blood circulate better
- Detoxifies the body
- Aids in a more restful night's sleep
- Calms the nerves and soothes the body
- Facilitates better digestion
- Encourages the lymphatic system
Breathing Techniques
Those who have participated in a yoga or fitness class are probably already familiar with breathwork. But if you aren't, you should be able to pick it up quickly. You can learn various breathing exercises on your own or with the help of a healthcare professional or wellness practitioner.
The following methods can help you improve your breathing, reduce tension, and calm your nerves:
Deep Breathing
If you get an anxiety attack during the day, you can use this mantra to calm yourself:
- Bend forward at the waist while keeping your knees bent and hanging your arms loosely at your sides
- Gently and thoroughly inhale as you raise your head
- Take in a slow, deep breath and hold it
- Slowly release your breath as you straighten up from your forward-bending stance
Pursed Lip Breathing
Practicing breathing with a pursed lip is simple and can be done anywhere. It might be helpful when you have to stoop down, lift something heavy, or go up some steps.
Steps to achieve this:
- Let your shoulders and neck hang limply
- Shut your mouth and take two deep, nasal breaths
- Purse your lips as if you’re going to whistle
- Slowly release your breath by blowing through tightly closed lips for four seconds
Modified Lion's Breath
Practice the lion’s breath exercise to reduce anxiety, exhaling deeply via wide-open jaws.
Follow these instructions:
- Get cosy on the floor or a chair
- Take a few deep, nasal breaths.
- To breathe easier, you should open your mouth as wide as possible. Make a "HA" sound as you exhale
- Do this multiple times
Breath Focus
Relax your body and mind with deep breathing while visualising a calming scene and repeating a soothing phrase to yourself.
Do the following steps:
- Close your eyes
- Relax and take some long breaths
- Inhale deeply; during this time, try to create an atmosphere of tranquility and harmony
- Let your breath out
- Tell yourself, "I breathe in serenity and quiet," as you take a deep breath in
- Focus on the outgoing breath and tell yourself, "I breathe out worry and anxiety."
- Do this for another 10 to 20 minutes
Vista Health: Your Trusted Provider of Private Diagnostic Scans
Vista Health is the go-to source for diagnostic or private ultrasound scan services in the UK.
Our scan is painless and performed using an ultrasound to determine the origin of symptoms, such as discomfort, oedema, and infection, by scanning the area around a patient's abdomen, chest, and pelvis.
Contact us here to enquire about our diagnostic scans and we’ll get back to you promptly.
References
www.ncbi.nlm.nih.gov/pmc/articles/PMC5709795/