Breathing Exercises

Breathing Exercises

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    Mindfulness breathing is a simple strategy to begin developing mindfulness skills. The act of practicing mindfulness can be challenging; the key is practice, practice, practice.

    Start by bringing your attention to your breathing.

    Breathe in through your nose, allowing the air to fill your lower belly.

    Then, breathe out through your mouth. Notice the sensations of each inhalation and exhalation.

    Continue the breathing exercise for a while. Then, begin to broaden your focus by noticing thoughts, feelings and sensations that arise in the moment.

    Notice each thought or sensation as it arises, without judging it good or bad and without pursuing it (letting it become a center focus, in other words).

    If you become distracted, return focus to your breathing and then expand your awareness again.
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    Breathing deeply will help prevent a respiratory infection following knee replacement surgery. Take deep breaths every hour until you are back to your usual level of activity. Use a spirometer if you were given one in the hospital.
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    A , Psychology, answered
    Here's how to do a mini-relaxation using breathing:

    Breathe deeply. (This is called diaphragmatic breathing. If you are having trouble, try breathing in through your nose and out through your mouth.) You should feel your stomach rising about an inch as you breathe in, and falling about an inch as you breathe out. If this is still difficult for you, lie on your back or on your stomach; you will be more aware of your breathing pattern. Remember, it is impossible to breathe diaphragmatically if you are holding in your stomach. So relax your stomach muscles.

    Version 1

    Count very slowly to yourself from ten down to zero, one number for each breath. With the first diaphragmatic breath, you say “ten” to yourself; with the next breath, you say “nine,” etc. If you start feeling lightheaded or dizzy, slow down the counting. When you get to “zero,” see how you are feeling. If you are feeling better, great! If not, try again.

    Version 2

    As you inhale, count very slowly from one to four; as you exhale, count slowly back down from four to one. As you inhale, say “one, two, three, four.” As you exhale, say “four, three, two, one.” Do this several times.

    Version 3

    Inhale. Pause for a few seconds. Then exhale, and pause for a few seconds. Do this for several breaths.
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    A , Cardiology (Cardiovascular Disease), answered
    What breathing exercise can I do to reduce stress?
    One of the simplest ways to stop a stress response is with a simple breathing exercise that will slow your heart rate. Watch me demonstrate alternate nostril breathing, and explain why meditation is also key.
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    A answered

    Your sympathetic nervous system is the part of your wiring that is sensitive to stress and anxiety, controlling your fight-or-flight response and those oft-damaging spikes in the stress hormones, cortisol and adrenaline. Chronic stress burns through your body’s nutrients and destabilizes your brain and hormonal chemistry.

    Depression, muscle tension and pain, insulin sensitivity, gastrointestinal issues, and insomnia, among scores of other conditions, are all related to a sympathetic nervous system sick and tired of working overtime. The time has come to give it a rest and bring in new shift work. What counteracts this mechanism? The parasympathetic nervous system, which can trigger a bona fide relaxation response. And deep breathing is the quickest means of getting these two systems to communicate, flicking the switch from high alert to low in a matter of seconds as your heart rate slows, muscles relax, and blood pressure lowers.

    From The Mind-Beauty Connection: 9 Days to Less Stress, Gorgeous Skin, and a Whole New You by Amy Wechsler.

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    A answered

    The biggest beauty thief and ager of all is the stress our minds try to endure day in and day out.

    A classic sign of the stress response is shallow, crazy-fast breathing. That’s why the opposite—deep, slow breathing—is such an effective way to calm yourself down. It can help you halt a stress reaction, or at least control it. Plus, it shifts the body’s balance of carbon dioxide-to-oxygen in favor of energizing oxygen. Remember, carbon dioxide is a waste product, whereas your cells and systems need a constant supply of fresh oxygen to stay alive and work efficiently. Oxygen is arguably the most vital nutrient for the body; we would die within minutes without it. The integrity of the brain, nerves, glands, and internal organs depends on oxygen, and any shortage in supply will have a profound impact on the entire body—inside and out.

    The lymphatic system, too, gets a serious boost from deep breathing. Lymph is a clear fluid filled with immune cells that moves around the body in a series of vessels. It delivers nutrients and collects cellular waste while helping to destroy pathogens, including those that can downgrade your skin health. The deeper you breathe, the more you can achieve this effect. While the heart is the pump for the vascular system, the lymphatic system has no built-in pump, so it relies on your breathing and physical movement to get around the body. It has long been known that exercise stimulates this movement of lymphatic fluid, but the role of breathing wasn’t entirely recognized until scientists found a way to photograph lymph flow. This is how they observed that deep breathing causes the lymph to gush through the lymphatic vessels.

    It’s empowering to know that something as simple (and free) as breathing can be a powerful tool to build beauty and sustain health.

    From The Mind-Beauty Connection: 9 Days to Less Stress, Gorgeous Skin, and a Whole New You by Amy Wechsler.

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    A , Preventive Medicine, answered
    Before jumping out of bed, take three long slow deep abdominal breaths and bathe your sleepy organs in nourishing oxygen. Inhale. Exhale. Breath is the source of nourishment for your vital organs: brain, heart, and liver. It may seem simple, but breath is the easiest, most available conduit to emotional, physical, and spiritual well being.


     
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    A , Internal Medicine, answered
    Breathing is something we don't think about very much because it's automatic, but it is actually a very important component of any exercise routine. When you breathe correctly, you get enough oxygen in your system to increase your circulation and get the blood flowing to every part of your body, including the brain. That makes it easier for the brain to release the neurotransmitters that boost both your mood and your energy. If you're breathing properly during exercise, you will probably make an audible grunting or whooshing noise as you breathe in and out.

    Here are some tips to keep breathing properly during your exercise routine (whichever type of exercise you choose):
    • Start with a warm-up -- you can warm up your breathing techniques at the same time you're getting your muscles ready for a workout. Take a few minutes to simply inhale and exhale and focus on your breathing.
    • Inhale through your nose, fill up your lungs, and exhale slowly through your mouth. Exhaling should take roughly twice as long as inhaling.
    • Breathe in on the exertion part of the exercise. For instance, if you are doing a squat, breathe in when you are bending your legs and moving downward, and breathe out when you are standing up again. This can help lower blood pressure and cortisol levels while supplying oxygen to the muscles.
    • Never hold your breath during exercise. This can cause your blood pressure to shoot up and lead to dizziness and fatigue.
    • Listen to your body. Don't let yourself get to the point where you're hyperventilating or gasping for air. That means you're working way too hard and you need to slow down and catch your breath.
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    A , Internal Medicine, answered
    Breathing is something we don't think about very much because it's automatic, but it is actually a very important component of any exercise routine. If you have nothing to drink, you can survive for several days. If you have nothing to eat, you can survive for several weeks. But if you don't have oxygen, you can't survive for more than a few minutes. One of the most common mistakes people make while exercising is that they don't breathe correctly or they don't breathe at all. This can be the source of fatigue and overexertion. And this can result in shortness of breath and a painful stitch in your side, which can cause you to stop exercising all together. And worse, it can cause your blood pressure to rise.

    When you breathe correctly, you get enough oxygen in your system to increase your circulation and get the blood flowing to every part of your body, including the brain. That makes it easier for the brain to release the neurotransmitters that boost both your mood and your energy. If you're breathing properly during exercise, you will probably make an audible grunting or whooshing noise as you breathe in and out.
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    A , Alternative & Complementary Medicine, answered

    This is another biggie with breathing coaches because by putting up an obstacle you make conscious contact with your breath. By focusing on the out breath, more air goes out and when more air goes out, more air has to come in. Plus the simple act of pursing the lips forces you to breathe in a deeper, more diaphragmatic mode.

    While this seems pretty benign at first, there are several benefits. By letting the air stream out as freely as possible through the straw, you actually expel more air than you ordinarily would. This is the key to increased inhalation. The pressure of the atmospheric air and the pressure of the air in the lungs have to equalize.

    Furthermore, since the air can get out only slowly through the narrow straw, the diaphragm is forced to relax slowly rather than suddenly. Slow relaxation of the diaphragm improves muscle tone. As soon as your breathing apparatus is toned up, more efficient breathing follows.

    It also gives you a simple and objective test to check the quality of your breathing. With the palm of your hand, feel the temperature of the first and last exhalation you let pass through the straw. You will discover the air at the end o f your session is considerably warmer than your first exhalation. As air coming from the deeper part of your body is warmer, this indicates your breathing is deeper, less superficial than when you began.