How to Perform Breathing Exercises
Breathing properly means more than inhaling and exhaling, or delivering oxygen to the lungs and expelling carbon dioxide. Sure, we may breathe without much thought; but many of us are improperly breathing more than we think. Follow these steps to learn how to perform breathing exercises to not only improve your lung capacity but also introduce more oxygen into the body as well as reduce its carbon dioxide buildup.
Instructions
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Perform a Breathing Exercise
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Lie flat on your back to better sense the body movements required for proper breathing. Use a pillow beneath your neck and knees for added support. You can also perform this breathing exercise while sitting up straight.
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Place your hands just beneath your sternum (breastbone).
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Inhale slowly through your nose. Feel the air fill the lower portion of your lungs near your stomach. Your hands should slowly rise while they rest on your stomach.
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Continue to inhale and feel your mid-section expand, all the way through to your chest. Don't force your chest outward. Simply feel the air fill your lungs from bottom to top.
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Hold your breath between five and ten seconds.
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Exhale slowly through your mouth. Feel the air escape your lungs, starting from the top of your lungs. Let your chest and rib cage slowly relax as you exhale.
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Complete exhalation by using your diaphragm to expel any remaining air in your lungs. You should feel your hands sink slightly into your stomach.
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Repeat the process for five minutes. Try to relax when performing this breathing exercise. If you feel lightheaded, stop or take a break.
Look Up Different Breathing Exercises
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Purchase a book on breathing exercises (see Resources below). Prices range from inexpensive to moderate.
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Purchase videos or DVD's demonstrating how to perform breathing exercises. Videos and DVD's range from inexpensive to moderate. Most will be in the moderate range.
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Visit the Art of Breathing Web site (see Resources below) for more information on the benefits of proper breathing and breathing exercises. You'll also find breathing books and DVD's.
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Tips & Warnings
Be persistent with your breathing exercises. Like any new skill, breathing properly requires time and practice.
Seek the help of a licensed medical professional if poor breathing is chronic or worsens over time. Illnesses like asthma should be treated by a practicing physician.
Before you start any alternative medical technique, be aware that many have not been scientifically evaluated. Often, only limited information is available about their safety and effectiveness. Each state and each discipline has its own rules about how alternative medicine practitioners can be professionally licensed. If you decide to visit one, choose one licensed by a recognized national organization. Consult your primary health care provider about your decision first. Keep your doctor informed about the alternative medical technique you undertake.
