If breathing is natural, breathing well is far from innate. Yet a calm and deep breathing oxygenates the brain and tissues, helps to better manage stress, sleep well and even control pain! Here are 4 exercises to improve his breath.
1- MORE CONCENTRATED THANKS TO THE STRAW
With this exercise, we learn to inspire but especially to exhale calmly and to clear the air of his lungs. And to better control the flow of his breath. The more you train, the easier it becomes to lengthen your exhalation without forcing.
– Standing or sitting, back straight, take a straw and place it in front of the mouth.
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Inhale slowly at first slowly through the nose, as if to gently breathe the smell of a flower or perfume.
Wait 1 second, then exhale through the mouth ajar while blowing gently into the straw, as if to revive an ember. Feel the belly widen as you go.
At the end of the exhalation, contract the abdominals slightly to empty the lungs as completely as possible.
Wait 1 second and perform a dozen full breaths while trying to lengthen the expiration as you go.
The advice: in the beginning, concentrate on the slowness of the breath. visualize the air that enters through the nose and comes out through the mouth breathing as slowly as possible.
2- LESS STRESS WITH ABDOMINAL BREATHING
Knowing how to breathe through your stomach (like babies) is essential for relaxation. But this often goes against our natural breathing which is often done by “the top”, that is to say by inflating only the chest, which greatly reduces our breathing capacity … Too bad!
– Standing, head and back straight, shoulders relaxed, spread the legs of the width of the pelvis.
– Place the back of one hand flat on the lower back (at the level of the lumbar) and the palm of the other hand on the lower belly (under the belly button). Without moving, breathe naturally, without thinking, and observe the movements of the belly for a few moments.
– Begin by emptying the air of the lungs by exhaling a long time through the mouth (as in the exercise “straw”).
– Then inhale slowly and deeply through the nose by swelling the belly and feel that the hand placed on the belly lifts.
– At the end of the inspiration, pause for 1 second.
– Then exhale slowly and deeply through the mouth ajar slightly tummy, as to bring the navel closer to the spine.
– At the end of the expiration, pause for 1 second.
– Repeat while trying to find a regular rhythm so that the inspiration and the expiration are of the same duration (for example, to inhale on 3 times and to exhale on 3 times).
– Repeat a dozen times, several times a day.
Advice: this exercise is sometimes easier when lying down. place one hand under the belly button and the other above. once the technique is under control, try to slow down the breathing.
3- MASTER YOUR BREATH WITH AIR RETENTION
This exercise helps to control your breath and to become aware of each step of the breath.
Staying snorkeled (holding air in the lungs) for a short while between inhaling and exhaling is beneficial: it can help keep your breathing rhythm slow.
– Standing, back straight, shoulders relaxed, spread the legs of the width of the pelvis. Put your hands on the lower belly, just below the belly button.
– Begin by emptying the air of the lungs by exhaling long ment (as in the exercise “straw”).
– Inspire through the nose on 3 beats.
– Stay in apnea by keeping the air on 2 beats.
– Exhale very slowly through the open mouth 6 times.
– Stay in apnea on 2 beats.
– Breathe normally 1 or 2 times and repeat the exercise.
– Repeat 3 times with 1 or 2 normal breaths between each cycle.
The advice : at the beginning, adapt if necessary the rhythm to its breathing: the expiration will lengthen little by little without forcing. once the exercise is under control, breathe through your nose.
4- MORE BREATHING CAPACITY WITH THE COMPLETE
This oxygen exercise maximizes, eases the rib cage, tones the abs and improves posture. It is a formidable antistress.
– Standing, back straight, shoulders relaxed, spread the legs of the width of the pelvis.
– Put one hand on the lower belly and the other on the chest, just under the collarbones.
– Begin by emptying the air of the lungs by exhaling a long time (as in the exercise “straw”).
– Inhale slowly while inflating the belly, then the bottom of the rib cage (the ribs spread slightly), then the upper chest (the torso is bomb and the shoulders open slightly).
– Exhale slowly by first emptying the abdomen (contracting slightly the abdominal muscles), then the rib cage (the ribs tighten slightly), then the upper chest (the torso lowers slightly).
– Repeat 3 to 5 times , several times a day.