When you are feeling tense and your mood is low, your breathing probably will be very shallow and constricted. Shallow breathing limits the amount of oxygen flowing into the lungs, thus causing an inadequate supply of oxygen in the blood. Shallow breathing also leads to exhaustion, irritability, low energy levels and can invoke an emotional imbalance. This can be prevented with simple, effective deep breathing exercises done as often as possible throughout the day.

By deepening your breath and keeping the rhythm consistent, you increase the amount of oxygen that is reaching your lungs, blood, organs, and cells and nourish and rejuvenate body tissue . This oxygen is vital for your physiological systems to operate properly. Deep breathing also relaxes your body and mind so that you can examine your negative thoughts and replace them with more positive ones.

Oxygen burns calories. Improving your breathing will improve metabolism to burn of fat and soften emotional issues that lead to food cravings and unnecessary consumption. It will also invite a heightened sense of self awareness and well being.

 Benefits of Improved Breathing:

Increase Energy

Stress Reduction

Emotional Balance

Sports Performance

Better Quality of Sleep

Handling Panic Attacks

Reduce Anxity and Fear

Muscle Strength Improvement

Mental Focus and Concentraton

Faster Recovery From Exertion or Fatigue

Control Cravings, Smoking, Food, Sugar, etc.

 

 Become More Aware Of Your Own Breathing Pattern

1. Lie down on your back, in a quiet place. Your legs straight and slightly apart, your arms at your sides and not touching your body, palms up, and eyes closed.
Or sit in a comfortable chair, maintaining good posture. Your body should be as relaxed as possible. Close your eyes. Scan your body for tension.
Breathe slowly and deeply, feeling a sense of calm relaxation come over your whole body.
Concentrate on loosening all tensions.
2. Focus your attention on your breathing.
3. Place your hand on your body where it rises and falls. If this spot is on your chest, your breathing is too shallow and you're not fully using your lungs.
4. Place both hands on your abdomen and follow your breathing, noticing how your abdomen rises and falls.
5. Breathe through your nose. Concentrate on breathing deeply through your nose, filling your entire lungs so that your chest and abdomen rise and fall with each breath
7. Notice if your chest is moving in harmony with your abdomen.
8. Now place one hand on your abdomen and one on your chest. Inhale deeply and slowly through your nose into your abdomen. You should feel your abdomen rise with this inhalation and your chest should move only a little.
9. Exhale through your mouth, keeping your mouth, tongue, and jaw relaxed. Relax as you focus on the sound and feeling of long, slow, deep breaths.

As you breathe, check your body for tension. If you discover any part of your body under tension, concentrate on those tight or rigid muscles and let the tension flow away.

By practicing this exercise, you will become more aware of your breathing patterns and habits. Once you feel acquainted and in touch with your breathing, do the exercise below to learn to deepen your breathing.

Exercise To Deepen Your Breathing

1. Lie down on the floor with your knees bent and feet apart. Your back should be flat on the floor.
2. Mentally examine each part of your body. Is there any tension in any part of your body? If yes, let it flow away.
3. Rest one hand on your stomach and the other hand on your chest.
4. Inhale slowly and deeply through your nose, taking the breath into your stomach so that your hand feels it rise. Your chest should move slightly along with your abdomen.
5. Practice step 4 until it feels comfortable to be breathing air into your abdomen. Once you achieve this comfort, inhale deeply and then blow the air out gently through your mouth.
6. Deep-breathe for five to ten minutes once or twice each day.

After you have become comfortable with this technique, you can practice the exercise for up to twenty minutes at a time, whenever you feel the need to relax and focus your energy.                              

Deep Breathing For Food Cravings

Doing the basic deep breathing exercise described below will help you overcome any urges or cravings to snack or binge. Remember, urges only last for a few minutes, five at most. If you hold on for that amount of time the urge passes completely. Do this exercise every time you have an urge to snack or binge. May be performed standing, sitting or lying down.
1. First straighten your posture.
2. Slowly breathe in through your nose, making sure your stomach and chest become expanded.
3. Fill your lungs with as much air as you can, then take one more small sniff of air.
4. Now let the air out slowly with lips slightly parted so there will be some resistance.
5. As you exhale, close your eyes, and let your chin gradually rest on your chest. Visualize all the tension leaving your body, slowly draining out of your body.
6. Take in a total of four to five breaths per session. Perform this exercise three times.

This technique also helps you relax anytime you feel stress or anxiety. Deep breathing has other health benefits like detoxifying the body of toxins and circulating healing oxygen and blood.
Along with deep breathing exercises remember to drink plenty of water.

 

 

 

 

 

 A Breathing Exercise To Do While Sitting

1. Take a deep breath as you drop your chin toward your chest, touching the chest if possible. Exhale as you gently raise your head slowly to an upright position. Repeat as desired. It may also be helpful to do some “head rolls,” in which the head is rolled slowly to the right, to the chest, to the left, and to the chest in a semicircle.
2. Take a deep breath as you stretch your arms over your head. Hold your breath and the stretch for a few seconds, and then release both slowly.
3. Take a deep breath as you stretch your arms out in front of you. Hold your breath and the stretch for a few seconds, and then release both slowly.

Take a deep breath as you stretch your arms behind you. Hold your breath and the stretch for a few seconds, and then release both slowly. Repeat 10 times several times a day.

How To Feel Better Instantly

Relief Breathing with imagery


1. Vividly imagine having to carry a heavy sack of groceries a lot farther than you had expected. Feel the weight, the sweat, the ache in your arms and shoulders, whatever that experience is for you. How strongly can you imagine, feel, see that?
2. Now imagine finally arriving at the table or counter or chair where you can finally set down that burden. Breathe your first breath of relief as that wonderful easing happens.
3. Now breathe your next breath as if it were that first deep sigh of relief from when you were finally setting down that burden.
4. Each next breath, when you get around to it (this should be a luxuriously slow process of breathing), make that your first great sigh of relief as you set down that burden at last. Make each next breath that first great sigh of relief... (Continue for several minutes, s-l-o-w-l-y.)

It’s as easy as that! Compare how you're feeling now. Better than when you started? Breath is regulated by, and provides a bridge to, your autonomic nervous system. By breathing in a focused-relief pattern for several minutes, you signal your nervous system to relieve you of anything bothering you. This is a great little tactic to use when you find yourself below par or being bothered by something.

Not only do you breathe in characteristic ways in response to what's going on or how you feel, but you can breathe deliberately in such patterns. This causes the autonomic nervous system to make your state-of-being congruent with that pattern of breathing!

Exercise To Do Before Sleep

 

Thinking about stressful situations before going to sleep can trigger the stress response, which is the exact opposite of what the body requires in order to wind down and go to sleep. A breathing exercise can help people turn their attention from their racing thoughts to their hard-working body’s need for sleep. The following breathing exercise may be done with soft music, nature sounds (e.g., ocean waves) or a relaxation tape playing in the background.

Each step of this exercise can be done while lying in bed. The steps are as follows:

1.Close your eyes and take three deep, cleansing breaths. Focus on inhaling clean air and exhaling stale air.
2.Continuing to breathe deeply, spend a few moments focusing your attention on your toes. You will have fully focused your attention on this part of your body when you can mentally visualize the position of each toe. This, in itself, can be quite relaxing as attention shifts from the mind to the body.
3.Breathe fresh air into the toes, fingertips, scalp and every other part of the body. Exhale stale air from all of those locations, feeling warm and cleansed.

If attention wanders, go back to the second step, re-focusing on the toes before beginning the process again. If necessary, keep your attention on the toes, skipping the third step of the exercise entirely. Different strategies will be more helpful for different people. It may take some time to find a strategy that works best for you..

 

Exercise For Depression And Energy

This exercise lets you to get rid of your depression and feel energized.


1. Sit on a chair with your back straight and feet flat on the floor.
2. Reach straight up with both hands.
3. Inhale deeply. Hold your breath and while holding your breath, squeeze your fists so that the muscles in your arms tighten.
4. Exhale slowly. Keeping your arms tense, lower your fists to your chest, as if you're pulling down on rubber bands.
5. Repeat steps 2 and 3 a few times.
6. On the final repetition, cross your arms over your chest. Rest your fingers on the upper outside spots of your chest, with your wrists crossed in the middle.
7. Drop your chin to your chest.
8. Inhale four short breaths without exhaling.
9. Hold your breath.
10. Exhale slowly through your mouth.

Repeat steps 8-10 for a few minutes, concentrating on the rhythm of your breath.

 

 

Disclaimer: The breathing improvement techniques outlined above are extremely gentle, and should, if carried out as described, be beneficial to your overall physical and psychological health. If you have any serious medical or psychological problem, however--such as heart disease, high blood pressure, cancer, mental illness, or recent abdominal or chest surgery--you should consult your health professional before undertaking these practices.


 

 

 

 

  
 

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