Deep Breathing Exercises

The practice of deep breathing is known by different names like diaphragmatic breathing, belly breathing, abdominal breathing, and coastal breathing. It is one of the best stress relievers which helps get rid of tension, anxiety, etc. Both physical and mental wellness can be achieved through these exercises. Here are few simple techniques to perform deep breathing.

A simple procedure is presented below.

• Sit with an upright posture in a cross-legged position. Do not slouch as it can affect the breathing process.
• Rest one of the hands on the stomach, while the other on the chest.

• Inhale slowly. As the air is inhaled, feel the expanding stomach with the hand.
• Exhale slowly through pursed lips. This will help regulate the air flow.

The aforementioned steps complete one cycle of deep breathing.

In this exercise, one has to inhale and exhale by breaking the breath in 4 equal parts. Just like in any other breathing exercise, the body should be maintained in a position where spine remains straight (and not arched). Palms need to be kept at the level of sternum and pressed at sides of the body.

Hands need to be placed firmly against the body; however, they shouldn't be pressed tightly. Inhalation should take place in 4 equal parts in such a manner that the last sniff completes the process exactly. Exhalation should also be carried out in a similar fashion. The exercise need to be performed for 5 minutes at a stretch.

This exercise is performed in a standing position with feet slightly apart. One should keep the arms at sides of the body. The process of inhalation is coupled with the action of raising arms up and above the head.

Completion of this process and the beginning of exhalation should be accompanied with clasping fingers of both hands and overturning the palms so that they face the ceiling.

The second inhalation should start while in a position where palms are still facing the ceiling. The body needs to be stretched upwards and head tilted backwards slightly, as air is inhaled. Drop down the head and lower hands slowly during exhalation.

Breathing exercises can greatly help in recovering from surgeries. Here, the aforementioned exercises should be performed using a 'Triflo' (a plastic breathing device). This device is a clear box with three blue-colored balls (light, medium, and dark blue) inside it. The straw provided with this device should be used in sucking air into the chest.

As the air is inhaled (sucked in) the balls start rising upwards one-by-one (in the following sequence: light, medium, and dark blue). As many balls as possible need to be held up (depending on the capacity). The air should be exhaled slowly.

Deep breathing exercises are important in today's fast-paced life to manage stress. All the aforementioned techniques are almost similar; however, the methods of performing them prove to be useful in curing different health problems.

Disclaimer: This story is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.