What could be natural than breathing, you might ask? Well, do you know how to breathe? Discover the benefits that proper breathing can bring. Proper breathing, or abdominal breathing, which involves the diaphragm and clavicle, needs to be deep, smooth, equal, quiet, and uninterrupted. When we’re children, we breathe the right way.
However, as we age, various causes, such as stress, improper use of our spoken voice, or elements of our lifestyle, make many of us unconsciously adopt incorrect breathing.
One breathes between 20,000 and 30,000 times per day on average. Men breathe between 12 and 14 times per minute, and women between 14 and 15 times per minute. Each emotional state is reflected by respiration. Nobody can claim to have a breathing system available. If we stretch our breaths and slow down our breathing, it allows us to live better. The body needs to breathe by itself without needing to think. We must use the tension of the respiratory system for the body to breathe by itself freely.
The Benefits of Breathing
Breathing improves the complexion and relieves pain, neuromuscular problems, chronic fatigue and anxiety; improves digestion and concentration, and provides energy. Breathing can change our lives and our way of seeing life.
What? We can Breathe in the Wrong Way?
Many people breathe with their upper body. If just the shoulders go up and down, the chest is not doing enough. These are six common ways of breathing in an improper manner:
- Breathing in the upper chest
- Breathing superficially without moving the ribs and diaphragm
- Shortness of breath, composed of inspirations and expirations of different and interspersed lengths
- Holding your breath
- Mouth breathing
- Reverse breathing, which when pull your stomach in while breathing in and out as you exhale.
How to Be Aware of your Breathing?
- Sit on the edge of a chair and relax your lower back.
- Put your feet flat on the floor, and your hands on your knees.
- Breathe through your mouth as long as possible.
- Stay in this full snorkeling mode for a few seconds.
- Open your mouth slightly, press the tip of your tongue behind your lower teeth and let out the air pressure with an s sound.
- Wait a few seconds, continue snorkeling, and leave the body empty inspire himself.
- Repeat these steps a dozen times.
An Exercise to Breathe Easier
- Lie down, put your hands on your belly and watch your breathing for three to five minutes.
- Feel your stomach gently inflating like a balloon when you breathe in, and let this balloon deflate as you exhale. Inhale and exhale through the nose. Repeat abdominal breathing for three minutes.
- Place your hands on the ribs. Imagine that instead of ribs, you have an accordion in your chest, and breathe with it (diaphragmatic breathing). When you inhale, the band of your bra becomes tighter and when you exhale, it returns to normal. Men can visualize that their back and chest expand when they inspire.
- Slide your fingertips under your collarbone. Think of it as a pulley. Pull the breathing of the pubic bone to the base of the clavicle (clavicular breathing).
- Breathe in the lower abdomen and the diaphragm, pull the inspiration of air up to the clavicular level. Do the opposite as you exhale.
- Inhale for four seconds; exhale for four seconds. With practice, can go on like this forever!
A Breathing Exercise for Stress
- Make an “O” with your mouth and blow air out while making a slight noise.
- Breathe in slowly through your nose.
- Repeat this exercise ten times. Breathe for 8 to 10 seconds, inhale for four seconds.