Breathing exercises – indications, benefits, techniques. How to start breathing exercises?

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Breathing is a necessity in life. When you inhale air, your blood cells receive oxygen and release carbon dioxide. Carbon dioxide is a waste product that is carried back through the body and exhaled. Inappropriate breathing can disturb oxygen and carbon dioxide exchange and contribute to anxiety, panic attacks, fatigue, and other physical and emotional disorders. Read about the benefits of being able to breathe properly and how to do the breathing exercises.

Breathing Exercises – Why Are They Important?

Breathing is a natural process and fairly easy, provided that our lungs are functioning properly. The inhalation and exhalation from the diaphragm does about 80 percent of the work to fill the lungs with a mixture of oxygen and other gases and then release the waste gases.

Over time, stale air builds up, leaving less room for the diaphragm to contract and provide fresh oxygen. When the diaphragm malfunctions, the body uses other muscles to breathe, including the muscles in the neck, back, and chest. This translates into lower oxygen levels and less reserve for exercise and activity. Regularly exercised breathing exercises can help get rid of the build-up of bad air in your lungs, increasing oxygen levels and restoring the diaphragm to aid breathing.

1. Polish doctors discovered a new role for the diaphragm

Note that deep breathing can help restore diaphragm function and increase lung capacity. The goal is to build the ability to breathe deeply with any activity, not just when you are resting.

Deep breathing exercises can also reduce the feelings of anxiety and stress that are common in people who have experienced severe disease symptoms. Our sleep quality can also improve with proper breathing and breathing exercises.

Anyone Can Benefit From Deep Breathing Techniques. At present, they play a particularly important role in the recovery from COVID-19. Exercise can be started at home while you are self-isolating and can easily be incorporated into your daily routine.

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The editorial board recommends: Why are COVID-19 patients placed on their stomachs?

Breathing Exercises – Chest or Diaphragm?

Most people are unaware of the way they breathe, but there are basically two types of breathing patterns:

1. diaphragmatic (abdominal) breathing – This type of breathing is a type of deep, steady breathing that engages the diaphragm, allowing the lungs to expand and create a vacuum that drives air through the nose and mouth, filling the lungs with air. This is how newborns breathe naturally. Probably most of us use this breathing pattern when we are in a relaxed sleep phase.
2. chest breathing – This type of breathing is from the chest and consists of short, rapid breaths. When we are anxious, stressed, we may not even realize that we are breathing this way.

The easiest way to determine how you breathe is to place one hand on the upper abdomen near your waist and the other hand in the center of your chest. As you breathe, pay attention to which hand rises the most.

If you are breathing correctly, your belly should expand and contract with each breath (and the hand on it should be most lifted). It is especially important to be aware of these differences in stressful and anxious times when you are more likely to be breathing “from your chest”.

See: Chest pain – causes, diagnosis

Breathing exercises – choosing the right exercise

There are countless breathing techniques you can practice, including breathing exercises that reduce stress, increase energy, and put us in a state of relaxation. The simplest breathing technique is counting your breaths. You start by counting 1 for inhale, 2 for exhale, 3 for inhale, and so on. You can count to five and then repeat the pattern from the beginning.

Another breathing exercise is helpful in times of extreme stress. You practice the following process: breathe in for 4, hold your breath for 4, breathe out for 4, and so on. This is a very deep breathing exercise that has been shown to calm down and regulate the autonomic nervous system. Slowing down our breathing allows CO2 to build up in the blood, which stimulates the vagus nerve to respond to create a feeling of peace throughout our body.

Alternating nostril breathing is a practice that can increase our energy and cause a general feeling of peace. Ideally, do this breathing exercise while sitting upright with your spine straight — use your thumb to close one nostril and then breathe in fully.

The lungs will then expand completely, then release your thumb and immediately use your ring finger to close the opposite nostril and exhale slowly. You will repeat, changing your nostrils to inhale and exhale. In yoga practice, this method is said to balance the right and left hemispheres of the brain to produce a stable and clear state of mind.

The breath of the smith’s bellows, or Bhastrika, is an extremely energizing practice that is commonly called “breath of fire.” This breathing exercise requires us to sit down with our spine straight and perform vigorous inhalations and exhalations through our nose. Then the abdominal muscles contract and the abdomen seems to rise and fall rapidly. It is one of the more difficult breathing exercises due to the coordination of the diaphragm and abdominal muscles.

It is helpful to learn this breathing exercise directly from your instructor and then continue this practice at home. It is recommended to exercise in the morning or around noon.

There are many other breathing exercises that can be learned and performed in times of stress, lethargy, or when you just want to stay focused.

Also read: Why is it so bad to breathe in a mask? And what can I do to make it easier to breathe?

Breathing exercises – where to start?

Breathing exercises do not have to take a long time during the day. It’s really just a matter of taking the time to pay attention to your breathing. Here are some ideas to get you started:

1. start with just 5 minutes a day and increase your time when exercise becomes easier and more comfortable for you,
2. If 5 minutes seems too long, start with just 2 minutes
3. exercise several times a day. 

Schedule scheduled times or use breathing exercises when you feel the need to.

Breathing exercises – mouth breathing

This simple breathing exercise slows down the rate of breathing, forcing you to deliberately exert yourself with each breath. You can practice breathing through tightened lips at any time. It can be especially useful for activities such as bending down, lifting or climbing stairs. Use this breathing exercise 4 to 5 times a day at the beginning to learn your breathing pattern correctly.

Here are tips on how to do this breathing exercise:

1. relax your neck and shoulder muscles,
2. keeping your mouth closed, inhale slowly through your nose
3. wrinkle or tighten your lips as if you are about to whistle
4. exhale slowly, blowing air through pursed lips, counting to 4.

Breathing exercises – diaphragmatic breathing

Diaphragm (abdominal) breathing can help you use your diaphragm correctly. Do this type of breathing exercise when you feel relaxed and refreshed. Practice diaphragmatic breathing for 5 to 10 minutes 3 to 4 times a day. These exercises may seem hard to learn at first, but it will get easier each day.

Here are tips on how to do this breathing exercise:

1. lie on your back with your knees slightly bent and your head on the pillow,
2. if you want you can put a pillow under your knees for support,
3. place one hand on the upper part of the chest and the other under the chest, letting the diaphragm move,
4. slowly inhale air through the nose,
5. keep the other hand as still as possible
6. exhale through pursed lips, tensing your abdominal muscles, keeping your upper arm completely still.

You can put a book on your stomach to make exercise difficult. When you learn to belly breathe while lying down, you can increase the difficulty by trying to breathe it while sitting in a chair. You can then practice this technique as you go about your daily activities.

Breathing exercises – technique 4-7-8

The 4-7-8 breathing technique requires the performing person to concentrate on taking a long, deep breath in and out. Rhythmic breathing is an essential part of many meditation and yoga practices as it promotes relaxation. The 4-7-8 technique can help with the following health issues:

1. reduces the feeling of anxiety,
2. helps you fall asleep,
3. reduces tension and stress.

To apply technique 4-7-8, focus on the following breathing pattern:

1. Let the air out of your lungs (just take a deep breath out)
2. then breathe in and hold your breath for 7 seconds
3. exhale vigorously through your mouth, pressing your lips together and making a noise for 8 seconds,
4. repeat this breathing exercise up to 4 times.

This breathing exercise is a natural sedative for the nervous system. Unlike sedatives, which are often effective but addictive, this exercise is very subtle.

Breathing exercises – Wim Hof’s method

Breathing with the Wim Hof ​​method is relatively simple and easy. It is recommended that you do these breathing exercises right after you wake up or before a meal while your stomach is still empty. Be aware that WHM breathing may affect motor control and, in rare cases, may lead to unconsciousness. Always sit or lie down before practicing this technique.

1 step – adopt a meditative posture: sit down, lie down – whichever is most comfortable for you. Make sure you can freely expand your lungs without feeling any pressure.

2 step – close your eyes and try to clear your mind of unnecessary and negative thoughts. Be aware of your breathing and try to connect fully with it. Take a deep breath through your nose or mouth, and exhale effortlessly through your mouth. Inhale fully through your abdomen, then through your chest, then let go without force. Repeat this 30 to 40 times in short, powerful bursts. You may feel dizzy and tingling in your fingers and feet. These side effects are completely harmless.

3 step – after your last exhalation, take one last breath as deeply as you can. Then exhale and stop breathing. Hold until you feel the need to breathe again.

4 step – when you feel the need to breathe again, take one big breath in to fill your lungs. Feel your belly and chest expand. When you are fully energized, hold your breath for about 15 seconds and then let go. This cycle can be repeated 3-4 times continuously. After completing the breathing exercise, take time to relax.

Breathing Exercise – Benefits

There is some evidence to suggest that breathing exercise has a positive effect on our body. They can regulate the level of anxiety and stress, increase the body’s efficiency and, above all, oxygenate it. Moreover:

1. reduce the feeling of fatigue,
2. reduce anxiety,
3. reduce the symptoms of bronchial asthma in children and adolescents,
4. reduce stress,
5. reduce arterial hypertension,
6. reduce migraine headaches.

See: Migraine with aura

Breathing exercises – precautions

Breathing exercises are an indication for almost all of us. However, don’t start breathing exercises and see your doctor if:

1. you have a fever,
2. you have shortness of breath or difficulty breathing while resting
3. you experience chest pain or palpitations (“fluttering” of the heart in the chest)
4. you struggle with leg swelling.

In turn, stop doing breathing exercises immediately if you have any of the following symptoms:

1. dizziness,
2. dyspnoea,
3. pain in the chest,
4. cool, moist skin,
5. excessive fatigue,
6. irregular heartbeat
7. any disturbing symptoms that appear suddenly.

Call 911 immediately if these symptoms persist after rest or if there are any changes in your mental state from your normal daily activities.

Breathing exercises not only for adults

Breathing exercises should also be practiced with children. In the initial stages, exercise can be associated with pleasure and fun. However, in the later stages, you can perform more difficult tasks, combined with gymnastics or working on the correct pronunciation.

The child can use breathing exercises such as chilling hot meals by blowing or smelling flowers or food. Exercises intended for the youngest also include: hand puffing, blowing up balloons, blowing balls, pieces of paper or cotton wool first from a smooth surface, then one with a rough texture. More advanced exercises include blowing on a candle flame without extinguishing it, and also whistling.

Who should “make friends” with the breathing exercises?

Performing breathing exercises is recommended for people who struggle with various diseases of the respiratory system, which reduce the respiratory surface of the lungs, and thus – problems with the breathing itself. Breathing exercises can also be an effective part of treatment aimed at removing secretions from the bronchi.

Breathing exercises are used to help patients suffering from neuromuscular diseases or suspected cachexia. People with injuries with limited chest mobility also benefit from breathing exercises. Another recommendation for breathing exercises are the deformities of the chest and spine.