Breathing Exercises Burnout Is Real. Six Ways Avoid It

For most people, breathing is a natural part of their existence. Your blood cells take in oxygen and release carbon dioxide when you breathe in air. Carbon dioxide is a waste product that is expelled after flowing through the body.

Breathing incorrectly can interrupt the exchange of CO2 and oxygen, which can lead to anxiety, panic attacks, and other physical and mental disorders.

Breathing exercises are the easiest way to relieve stress, improve lung capacity or simply stay healthy.

Breathing exercises have the added benefit of not taking up too much time and can improve your quality of life by sharpening your cognitive skills, reducing stress and anxiety, improving sleep quality, contributing to your cardiovascular health, and detoxifying your body.

There are different types of breathing exercises, each with a different level of difficulty. Some of the best breathing exercises to help you achieve your goals are the following:

1. Abdominal breathing exercise

Find a quiet and comfortable place to sit or lie down.

Sit cross-legged or supine on a chair.

Place one hand on your upper chest and the other on your abdomen, just below your ribs.

Let your abdominal muscles relax without squeezing or tightening them.

Breathe in slowly through your nose. With your other hand, feel the air flow into your nose and down, so that you feel your abdomen lift and sink inward (toward your spine).

Exhale slowly with your lips slightly pressed together. Pay attention to your hand, which should be reasonably immobile on your chest.

Although the frequency of the sequence may vary depending on your health, most people start with three repetitions of the exercise and gradually increase to six to ten minutes, one to five times a day.

2. Breathing exercises in a box

Box breathing, often called four-square breathing, is an easy technique to learn.

If you've ever watched yourself inhale and exhale to the rhythm of a piece of music, you're already familiar with this breathing technique. Here's how it works:

Breathe out for four counts.

Hold your breath for four counts until your lungs are completely empty.

Breathe in until you get to four counts.

Hold your breath for four counts.

Breathe out and begin the exercise again.

3. Exercise the breath of the lion

Lion's breathe, or Simhasana in Sanskrit is another effective deep breathing exercise in which you stick out your tongue and roar like a lion.

It can help you relax the muscles of the face and jaw, relieve tension, and improve your cardiovascular performance.

This breathing technique is best performed while sitting, leaning forward slightly and resting your hands on your knees or the floor.

Spread your fingers as wide as possible.

Inhale deeply through your nose.

Stretch your tongue down to your chin and open your mouth wide.

Exhale forcefully and bring your breath over the base of your tongue.

Make an "ah" sound from deep in your belly as you breathe.

Breathe normally for a few seconds.

Repeat the lion's breath eight more times.

4. Breathing exercises are also useful.

This breathing technique is best done before bedtime.

Close your eyes and find a comfortable place to sit or lie down.

Breathe in through your nose four times and out through your nose four times.

When you exhale, you will feel a natural resistance. After a few days, you can gradually increase the number of counts per breath from four to eight.

If you have trouble falling asleep, try this breathing technique. It helps to calm the mind and push away distracting thoughts.

5. Exercise for diaphragmatic breathing

Diaphragmatic breathing, often referred to as abdominal breathing, promotes the proper use of the diaphragm.

If you are a beginner, begin this breathing exercise by lying down with your knees slightly bent and your head up.

Place a pillow between your head and legs to make this posture easier to achieve.

Inhale slowly while pressing your abdomen onto your palm, with one hand on your upper chest and the other slightly below your rib cage.

Exhale with your lips pressed together.

Keep your palm on your chest throughout the inhale and exhale.

Once you have mastered this exercise, you can do it while sitting.

6. Practicing with different nostrils

This technique, also known as Nadi shodhana pranayama in Sanskrit, relieves stress by increasing oxygen circulation, detoxifying the body, maintaining internal temperature, and providing a sense of calm.

To loosen your body, sit in a comfortable position and relax your hands, shoulders and neck.

Place your left hand palm up on your left knee, or lightly touch your thumb and index finger.

The tips of the right index and middle fingers should gently touch the area between the eyebrows, while the thumb and ring fingers are placed on the right and left nostrils, respectively.

Place the little finger of the right hand on the ring finger of the left nostril.

Exhale first and then close your right nostril with your right thumb.

Close your left nostril with your ring finger and pinky and hold your breath for two counts.

Release the thumb and exhale through the right nostril.

Exhale through the left nostril, releasing the little finger and the ring finger.

This is a single exercise cycle. Repeat the exercise nine more times and then exhale through the left nostril to complete the exercise.

References:

Breathing Techniques for Stress Relief  https://www.webmd.com/balance/stress-management/stress-relief-breathing-techniques

HIIMS https://www.thehealthscore.com/product/

Breathing exercises for stress https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breathing-exercises-for-stress/

Relaxation techniques: Breath control https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response

Anxiety Relief Exercises https://healthblog.uofmhealth.org/wellness-prevention/3-easy-exercises-for-anxiety-relief-you-can-use-anywhere

Deep Breathing  https://rightasrain.uwmedicine.org/mind/stress/why-deep-breathing-makes-you-feel-so-chill

The Effect of Diaphragmatic Breathing on Attention, Negative Affect, and Stress in Healthy Adults  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5455070/

Effectiveness of diaphragmatic breathing for reducing physiological and psychological stress in adults: a quantitative systematic review  https://journals.lww.com/jbisrir/fulltext/2019/09000/effectiveness_of_diaphragmatic_breathing_for.6.aspx

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