Yes, we know that from the moment a life is conceived it breathes till the last breath. It’s such an integral part of living itself that we take it for granted. But breathing right is important and great stress is laid on this as well as how we take our breaths for granted. But, breathing right can actually benefit us. Here are seven exercises that will enhance and enrich your health and life. Choose to practice any one of these breathing exercises daily and feel the difference.
Breath Exercise #1
For heart & lung
DURATION: 1 min in the beginning; daily
Place both your palms on the chest and take deep and fast breaths. While inhaling your chest should go out and while exhaling it should go in. Be careful that other parts of the body do not move while doing this. The focus is on the lung and chest area and the breathing is restricted to this part only. Increase the duration from a minute by one-fourth to half a minute each month to reach three minutes. Maximum duration for this exercise should not exceed three minutes though. This exercise is great for the lungs as they open up and blood flow and breathing is free. It also helps eliminate any respiratory problems and is beneficial for asthmatics. Besides, it’s a great remedy for blocked arteries, valve problems, a weak heart, etc.
Breath Exercise #2
For the upper part of the abdomen
DURATION: 1 min in the beginning; daily
Take deep and swift breaths placing both palms on the stomach on the upper part of the navel. Ensure that the upper part of the stomach above the navel is light. While inhaling, the stomach should go out and it should go in while exhaling. Keep in mind that the entire breath is restricted to only the stomach area. It eases constipation and tones up abdominal glands, while also massaging other areas such as kidneys, liver, spleen, etc. Increase the duration from a minute by one-fourth to half a minute each month to reach three minutes. Be sure not to three minutes for this exercise.
Breath Exercise #3
For the backbone, knees & the pelvic girdle
DURATION: 1 min in the beginning; daily
Stretch your legs and try to hold your toes with both hands and if unable to reach your toes, hold your ankle joints. Ensure that your legs are straight and do not bend at the knees. Keep your head straight and take deep and swift breaths. Your breaths are not restricted to one area and the whole chest and stomach area is used in this exercise for breathing. Increase the duration from a minute by one-fourth to half a minute a minute each month to reach three minutes. Do not extend this exercise beyond three minutes. As mentioned, it deals with the backbone, knees and the pelvic girdle. So, it helps in eliminating abdominal disorders, and stimulates and tones the chakras in the lower part of your body. This exercise pumps air up and down the backbone, which rejuvenates it.
Breath Exercise #4
For lungs, brain & blood circulation
DURATION: Start with 3 repetitions; daily
Sit cross legged on the floor with your back straight. Inhale five times quickly that completes one full breath and follow this by one forceful exhalation through the mouth. This should empty your lungs completely. This exercise in eliminating blockages in blood circulation improving it, helps in skin problems, varicose veins etc. It’s also beneficial for heart and asthma patients. Do three repetitions to begin with and slowly increase by one or two repetitions every 15 days or even longer (this depends on your comfort level). You can continue this exercise for three minutes. However, do not go beyond this time.
Breath Exercise #5
For the blood & the nervous system
DURATION: Start with 3 repetitions; daily
Sit cross legged on the floor with your back straight. Inhale for three seconds and then retain breath, breathing in for three seconds. Then, exhale for three seconds (breathe out) keeping it out for three seconds. Increase this duration to five seconds gradually. According to yoga, holding your breath for three seconds oxygenates the blood, making your feel more alive. Holding your breath for two more seconds adds some more carbon dioxide, which functions as a natural antibiotic keeping us away from small ailments such as fever, cold, etc. Begin with three repetitions, gradually going up by one or two repetitions every 15 days or longer (this depends on your comfort level), till you can continue this exercise for 3 minutes.
Breath Exercise #6
For the throat, thyroid gland, sinuses & the pituitary gland
DURATION: Start with 3 repetitions; daily
Sit cross legged on the floor with the chin towards the chest. Breathe in deeply through the nose, close in the mouth. Also, block both your nostrils with your thumb and fingers and tightly press your chin to the hollow of the throat. Swallow five times as though you are drinking water and unblock the nostrils and release the neck lock. This exercise is beneficial for throat and thyroid related problems, clears sinuses, and activates all five senses. Begin with three repetitions and go up by one or two repetitions every 15 days or even longer (this depends on your comfort level), until you can continue the exercise for three minutes.
Breath Exercise #7
For the perineum, diaphragm, neck & throat
DURATION: Only once a day on an empty stomach
Sit cross legged on the floor keeping one hand on the abdomen below the navel while placing one hand on the chest on the upper part. Empty the lungs completely throwing out all the breath. Pull the lower abdomen in while keeping the breath out by only using abdominal muscles (this should be maintained throughout the exercise). Then, hold the breath out by the abdominal pressure for 5-10 seconds at the start and gradually going up to 40 seconds slowly, while also increasing the duration constantly. Continuously apply the pulling in pressure while you are doing this exercise. After you are comfortable with the first part, begin shallow fast breathing. For this, use the area between the upper chest and neck and do this for about 30 seconds. Gradually increase this duration up to two minutes. This exercise also benefits the ‘bindu’, the silent area in the brain.
Getting your breath right is not that big a deal; practice any one of these exercises daily and you are well set for a great day.
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