Proper Breathing: Relaxation and Balance

This is an automatically translated article.

Breathing is a simple exercise that burns calories and offers many health benefits. However, most of us do not know how to breathe properly, so we cannot make the most of this exercise.

1. The meaning of breathing properly

Breathing is an activity that helps exchange oxygen and carbon dioxide for all body activities. So, like it or not, everyone has to breathe and do it throughout life. Studies have shown that, if you breathe properly, it will help control your breathing, regulate your heart rate and limit the excitement of emotions when you are happy or anxious.

2. Proper breathing through the nose is beneficial for health

The nose is made up of sinus cavities, the nasal cavity has mucus and hairs. Nose hair helps to obstruct the wind speed to keep the air inside always stable. At the same time, nose hair prevents dust from the air from falling into the lungs, avoiding damage to the lungs. Mucus or nasal discharge will come out to heal wounds caused by inflammation and carry bacteria and dirt out. Moreover, the air has a difference in temperature with the body's environment, so when it passes through the nose hairs, the cold air will gradually warm up to avoid causing pneumonia. Breathing properly through the nose will bring a lot of practical benefits.

3. Practice deep breathing

You can change the way you breathe to feel the flow of air through your nose. Enjoy the most comfortable feeling when breathing so that the air source you receive carries positive energy to help work effectively. When you seriously focus on breathing, your body will train to stabilize your heart rate and emotions, making you release stress and fatigue quickly.

4. Breathe with 1 side of the nose

Have you ever tried the feeling of holding one side to breathe in the other? Try using your index finger on one side of your nose and breathe and then switch sides rhythmically for 5 minutes. Between each side switch, squeeze both nostrils gently. This way of breathing should be combined with deep breathing exercises to help you feel good signals for your heart rate and blood pressure.

5. Use aids to breathe properly

Have you tried assisted breathing with a heart rate monitor? This is quite useful because you will control how to breathe properly during the practice. Heart rate monitors can come from a smartphone or a medical monitor. This way you will feel more confident and calm when you practice breathing.

6. Choose the right sleeping position to improve breathing

We still do not stop breathing even when we are sleeping soundly. However, each person has a different sleeping position. Sometimes sleeping habits cause you problems such as neck and shoulder pain due to wrong posture or reduced breathing ability, causing the body to lack oxygen and be tired when waking up. You can try lying on your side on a pillow under your head and a clip between your legs. If you are used to sleeping on your back, you can put your head on a pillow and put the other under your knees, this position will help improve breathing significantly, so that the body will feel relaxed and uplifted. more equal.

7. Meditate to breathe properly

Meditation helps you breathe deeply and focus more to eliminate stress, fatigue. What a person needs to do when meditating is to sit upright, relax and breathe for the air to expand in the abdomen. This breathing method will increase the ability to receive oxygen and eliminate carbon dioxide from the body. Thanks to this, the heart rate will slow down and blood pressure will be kept at a stable level.

8. Singing can also be the right way to breathe

When we sing, we can take our breath in through our nose and breathe harder. This is a positive action for the lungs, especially in patients with asthma or people with chronic respiratory disease. You will be able to control your breathing and adjust it accordingly while singing.

9. Improve the environment and the air where you regularly breathe

Air purifiers were born with the mission to bring the freshest air to people. Air filtration is especially important for asthma or allergic rhinitis. Our nose is quite sensitive and can be damaged by dust or harmful chemicals. Therefore, purifying the air will help the breathing process to be more effective.

10. Body weight control

Being overweight or obese makes it harder for you to breathe. Excess fat will take up part of your body capacity, affecting your ability to breathe. Therefore, weight loss is chosen to improve breathing problems for overweight people.

11. Gentle exercise

Walking for 30 minutes a day is a great way to increase your health and keep your lungs healthy. Perform 5 times a week depending on the ability to see the effect. In addition, you can cycle or jog to increase lung capacity and practice the correct way of deep breathing.

12. Exercises to improve the respiratory system

Yoga or tai chi are breathing exercises that you should try. In addition to improving health, after exercise will help increase lung capacity, support breathing, and exchange more oxygen. Practicing these exercises will help you learn how to breathe properly and effectively.

13. Laugh a lot

When you smile, your breathing and heart rate will change slightly. Laughter is an expression of a positive state that is encouraged. Each time you laugh, you will expel bad air and absorb more oxygen for the body. This will help the lungs to be purified and the body to have enough oxygen for cellular metabolism.

14. Drink enough water

Water is a liquid that helps to increase the protective membranes in the lungs to form. When the body has enough water, that membrane will be thinner and more moist so that you can breathe more easily.

15. Overcoming shortness of breath when wearing a mask or wearing a mask

When wearing a mask, it will be difficult for you to breathe because your nose is covered. You can only use a mask in contaminated areas or when you need to prevent the entry of bacteria through the respiratory system. When you are alone, take off your mask to breathe well. With a mask, too, you can practice deep breathing to stabilize your breathing.
Through the article, hopefully everyone has saved themselves useful information about breathing properly, helping the body to relax, balance and improve the quality of life.

Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.

Reference source: webmd.com