Take 4 deep breaths per day. Deep breathing is important for stretching out your lungs. Back stretches are not the only way to keep your body limber.
The average person breathes shallow throughout the day, everyday. This will cause your lungs to be weak over the years. Inhale and then exhale as much as your lungs can handle a few times per day, so at the age of 80 you will have the lungs of a 40 year old. Fill your lungs and see how it feels… Rejuvenated.
Deep breathing is also known as diaphragmatic breathing. Deep breathing increases the levels of oxygen to your organs, calms the nervous system, helps to keep your mind clear, relaxes the small arteries, and permanently lowers blood pressure.
Deep Breathing Exercises and Breathing Exercises for Anxiety
Deep breathing is important for maintaining good health. It will help to relieve stress-related symptoms like anxiety, panic attacks, and irritability. Deep Breathing exercises is something you can practice any time you feel. Below are all great breathing exercises for anxiety.
Lie down on a mat or on your bed. Take slow, deep,rhythmic breaths through your nose. Keep your mind clear and only think about your breath. When your abdominal cavity is expanded, it means that your lungs have filled completely, which is important. Then, slowly exhale completely, watching your abdomen collapse again. Repeat 6-10 times. Practice this morning and night.
Extended abdominal breathing
Extended abdominal breathing is a variation of the above. When your abdomen expands with air, take three more short inhalations. Then, after you’ve exhaled in one long breath, don’t inhale yet. Try three more short exhales.
Stand with feet apart (about shoulder width), bend the knees slightly, bend forward, exhale completely, and brace your hands above the knees. Then lift the abdomen upward while holding your exhalation. Your abdomen should look concave. Stand erect again and inhale just before you feel the urge to gasp.
More Deep Breathing Exercises
Rapid abdominal breathing
This is abdominal breathing done at a fast speed, so it feels as though your inhalations and exhalations are forceful and powerful. Try to do this 25-100 times. Each breath should last only a second or so, compared to the 10-20 seconds involved in regular deep abdominal breathing.
Alternate nostril breathing
Hold one nostril closed, inhaling and exhaling deeply. Then alternate nostrils. This breathing exercise is often done prior to meditation. It is thought to balance the left and right sides of the brain.
There are many exercises that you can do to do away with stress and panic attacks. One of the diaphragmatic breathing exercises you can do is when you lie on the back on your bed or floor. Then bend the knees keeping all your muscles relaxed. Your back needs to relaxed but keep it straight throughout the process. If you want you can even keep a tiny pillow on your back for comfort. You need to inhale through your nose, hold it and then exhale releasing the air. Remember, sidetrack your mind from any type of anxiety, and think of your favorite game, your favorite person or just picture yourself lying in the middle of the street with no one around and the world is yours to take. Just Breath Deep!