12 Breathing Exercises Great For every day Using: Definitive Guide
You all may agree with me that we cannot even survive without breathing. There is no doubt that breathing is an essential part of our lives. People have to struggle a lot when they are not able to breathe properly. Breathing helps a person to live whereas, if a person can’t breathe, he may not able to survive at all. Therefore, if a person breathes right then he may achieve many benefits. There are so many breathing exercises and benefits attached to proper breathing that you can’t even count them.
Fortunately, we have the solution:
We have certain breathing exercises which have proven to be very beneficial for human beings. We all know that in order for a person to get fit, he must perform these exercises.
As there are uncountable breathing exercises, a person may get confused that which breathing exercise is good for what purpose. This is why we have prepared a solution for you which will help you recognize the breathing exercises benefits. For your ease, in this post, we have first mentioned the effect, or solution to be achieved and then which exercise is right for that purpose.
Following are some exercises which have been selected, from the pranayama breathing. They are listed below their effects.
Please note: there are links in the name of every single exercise for the detailed description.
Preparing yourself for another breathing exercises
Vibhagyia pranayama or sectional deep breathing is good to be done when you want to prepare yourself for another yoga breathing exercises. The sectional breathing is used to correct our breathing pattern. Our normal breathing which happens 24 hours a day is shallow and is only done in the upper chest area which means that only the upper part of the lungs get oxygenated. Whereas the sectional breathing or Vibhagyia pranayama can be used to encourage fuller breathing. This can help to supply an abundant amount of fresh oxygen to all the parts of the lungs. In this way, it can improve the health of the lungs and every cell of the body.
For performing deep sectional breathing, you need to sit erect and keep your spine tall and vertical. Interlock the fingers of your hands and keep them on top of the head while your head is facing down. Start inhaling, turn your palms up and lift the hands up then pull the shoulders up to lift the collar bones. Pause for a moment before your start exhaling. When exhaling, lower down your hands, turn your palms down and rest the palms on the head. Pause for a moment before starting inhaling again. Repeat this breathing cycle 5-7 times.
Abdominal breathing is also a part of the routine before performing full yoga breathing. In this method, we breathe into the lower region of our lungs. We can start by keeping your one hand on the chest and the on the abdomen. Begin inhaling slowing but deeply. Give a gentle downward pressure to the diaphragm to feel your abdomen filling up with air. Pause for a moment before exhalation and then slowly start to exhale. Repeat this breathing cycle 5-7 times and take deep breaths between each cycle.
With the help of this breathing technique, the lungs get proper supply of oxygen which provides a very calming effect on the nerves and the mind. With the help of which the body gets relaxed and ready to enter into a full yoga breathing practice.
Being in a relaxed state is very different from being in a normal state. It means to be free from all tensions, arousals that may come from anger, fear or anxiety. Therefore, when the body and mind are free from any tension then, they are in the relaxed state.
In order to be in the relaxed state, the most effective breathing practice is Udgeeth pranayama which means chanting breathing. It involves the chanting of the word ‘OM’ while exhaling. When you chant ‘OM’ your mind is awakened to work up to its potential. This can help the body and mind of a person to completely relax. Another exercise useful for relaxation is Deep breathing.
In order to perform this breathing exercise, you need to sit on the padmasana keeping your spine erect and your eyes closed. Start breathing deeply through your nose until your diaphragm is full of air and then exhale. While you are exhaling, chant the word ‘OM’ for 20 seconds. Keep on repeating this breathing pattern for 5 to 10 minutes for the proper relaxation.
This breathing exercise is great for meditation which helps in the body to get relaxed. It can also help a person to relieve tension and anger which automatically relax the body.
Calm your mind
Everyone wants a calm mind to be at peace. A person is in the calmed state when he/she is free from any frustrations, anxiety, anger or agitation. Whereas, in a daily state of mind people are most frustrated or angry with someones. Therefore, in order to be in a calm state of mind, the best breathing exercise is the humming bee exercise which is also known as Bhramari pranayama. It is very effective when it comes to calming down the nerves and sooth them. The exhalation during this process resembles the sound of the sound of a bee when it’s humming which has a natural calming effect on humans.
In order to perform the humming bee exercise, you have to sit straight, keep your eyes closed and maintain a gentle smile. Observe the sensations inside your body and place your index fingers on each of your cartilage which is between the cheek and ear. Take a deep breath in and gently press the cartilage when you breathe out. Keep on inhaling and exhaling. While doing so, make a loud humming sound similar to a bee’s when exhaling. Keep doing this 3-4 times.
Therefore, by performing this breathing exercise you can easily calm your mind and body. It is very important for the body and mind to be calm if you want to live a healthy life.
It is important for people to energize themselves if they want to get their work done. If you do not have any energy then you will not be able to do anything. On the other hand, to be energetic helps people to express themselves and also helps them being in a state of mind to achieve a lot. This state of mind can help you to feel strong to do whatever you want. In short, you will feel good when you energize yourself. The most effective breathing exercises for energizing your body and mind include Bhastrika pranayama, Bahya Kumbhaka, Sahaja Kumbhaka and Ujjayi pranayama.
It is a forceful breathing exercise which increases the flow of energy in a person’s body by improving the clarity of mind and riding the lungs of toxins. You have to sit in a lotus post and start taking deep breaths and filling your lungs with air. Exhale after counting till five. Keep on doing this activity 20 times.
It is a victorious breathing exercise and is done by the process of inhalation and exhalation through the nostrils by making a sound like the ocean. This sound is made when the person moves his glottis. The friction of air in the throat creates this ocean-like sound. You have to sit in a lotus pose and keep your eyes closed. Take a long breath through the nostrils and try to touch the air to your throat to create a sound like the ocean. When the hissing sound is produced, exhale the air and produce an ‘HHHHAAAA’ sound while doing so.
It is a breathing exercise which requires holding the breath naturally without keeping in mind the process of inhalation and exhalation. It is also known as breath retention.
It is one of the most vital breathing exercises in which a person has to breathe forcefully to feel energetic. Sit in a lotus position keeping your head and spinal cord erect. Inhale and then exhale. After exhaling, hold your breath and pull your stomach upward as much as you can. Then move you to down position so your chin can touch your chest. Stay in this position for 10 seconds and then get back to your normal position. Think as if all your negativity has been sucked out of you which will help you to feel energized.
Heat your body
Heating up the body has proven to be very beneficial for every people as it can reroute the blood flow, maintains the heart rate, increases the blood vessel dilation and secretes certain hormones. This is very important for the human body. A person can heat up his body by performing the Kapalabhati breathing exercise.
It is a very powerful breathing exercise. You have to sit straight and place your hands on the knees by keeping your palms open. Inhale and then exhale by pulling your stomach. Take 20 such breathes to completely heat up.
Performing Kapalabhati can be very beneficial as it can improve your blood circulation.
Cool down your body
Cooling down the body temperature can help a person in many ways as it has a positive effect on the nervous system and endocrine glands of a person. In ancient times, people used to say that cooling down your body can make you look young and attractive. Sheetali is the best breathing exercise to cool down the body as it can help to treat ulcers and hyperacidity. Doing this breathing exercise can also make a person calm. If a person has a high fever and has heated up then by performing this breathing exercise his body temperature will cool down thus, it can also be used to treat fever.
You have to sit in the lotus position and keep your body relaxed and the body erect. Start inhaling through your mouth by rolling your tongue and pass in the cool air through your tongue. Inhale for 4 seconds and exhale for 6 seconds through both nostrils. Repeat this breathing exercise for 5 minutes.
Improve the functioning of left or right side of brain
Sometimes we are facing a different kind of tasks. Some of them are oriented to be more creative, some of them more analytic. For this, we can make breathing exercises, which will help us to set up our left or right side of the brain upon our needs. The best part: we can also harmonize them to work together. The brain is used to send messages throughout our body so that we can perform certain tasks. If our brain is not working properly then we won’t be able to do anything in the correct way. If a person wants to improve the functioning of the brain easy way is to perform the alternate nostril breathing exercise as it has proved to be very beneficial.
Sit in a lotus pose keeping your body relaxed. Make sure that your spine is erect. Use your right hand to close the left nostril so that you can inhale through the right nostril. Inhale for 4 seconds and then exhale through your nostrils for 6 seconds. You can do this for 5 minutes.
Decrease blood pressure and pulse rate to improve the health of heart
It is extremely important to take care of your blood pressure and heart health to prevent any heart diseases. Heart disease can cause heart attacks which are very dangerous for the human life. People have to go through really serious operations when they have a heart attack. Many lives lost due to heart diseases. Therefore it is important to take care of your heart’s health.
One of the easiest ways to take care of your heart and blood pressure is by performing humming bee exercise and OM chanting exercise. Steps of both these exercises are mentioned above and in the links.
Burn extra fat to lose weight
Everyone wants to have a fit body in order to feel good about themselves. People who are overweight have to face many difficulties in their everyday life. In the USA, there are currently a lot of fat people as the fast food is very famous for its great taste. Therefore, if you want to feel confident about yourself then it is good when you lose the weight. Undoubtedly you need to improve your diet and start to exercise. There is also a big help with one breathing exercise. It is the humming bee. You can see the link to see how it is performed.
Controlled way to fall into alpha waves
Having alpha brain waves is very beneficial for a person as it can improve the creative thinking. Alpha brain waves can be achieved through meditation. Therefore, the Seetkari breathing exercise and Humming bee exercise are the perfect way to fall into alpha waves. The steps to perform humming bee exercise is mentioned above in the post.
Seetkari is a breathing exercise in which a ‘seee’ or hissing sound is produced. You have to sit comfortably in a cross-legged position. Observe the flow of breath at the tip of your nose for 2 minutes. Open your lips and bring your teeth close to each other. Take a deep breath through the space between the teeth. Then lower your chin to the chest and hold your breath for 8 seconds. After this, you have to exhale by lifting up your chin, closing your right nostril with thin and exhaling through the left nostril. Repeat this process 5 times a day.
Best way to manage stress
A lot of people these days are stressed due to increasing problems in their everyday life. Breathing exercises are good in this as it helps to reduce the stress levels. Stress means feeling troubled due to the negativity in life. In order to manage stress, you can perform Sheetali and Seetkari breathing exercises which are mentioned above.
Get rid of laziness
If you are a lazy person: it is never a good thing as it stops you from doing the things which you are required to do. Laziness can cause that you will never to be fully energized to perform a task. In this way, many opportunities can slip out of your hand. Therefore, in order to get rid of laziness, you should perform Sheetali and Seetkari breathing exercises.
Halitosis is also known as bad breath. It can be caused by many reasons such as not brushing your teeth properly or eating a food item whose smell stays for a long time. It can also be a disease. Having a bad breath is not attractive at all. Therefore, if you want to overcome halitosis then you should practice Seetkari and Sheetali breathing techniques.
Lower the fever to get rid of sickness
Anxiety is an unpleasant emotion which makes a person hyperventilate. If you suffer from anxiety you may have to face breathing difficulties. Which is why it is important for you to practice breathing exercises to overcome anxiety. Therefore, if you are suffering from anxiety then you should perform deep breathing. The steps of deep breathing are mentioned above.
It is important for us to know that breathing is what is keeping us alive which means that breathing can solve many problems for us. In order to have a fit body and healthy mind, it is important for us to perform breathing exercises regularly to live a healthy and peaceful life.