At times of emotional stress, our bodies respond with increased heart rate, perspiration, tense muscles and a speedy breath. After experiencing this process over many years, physical health becomes unbalanced. This can lead to high blood pressure, muscle pain, and inflammation, among other physical health issues. Breathing exercises can be used to directly fight these stressful moments. Below are exercises retrieved from the American Medical Student Association.
Abdominal breathing can increase stamina for athletic activity and fight disease.
-Place one hand on your chest and one on your abdomen. As you breathe in deeply, the hand on the abdomen should lift higher than the one on the chest. This will pull air into the base of your lungs.
-Exhale through the mouth. Then take a slow deep breath in through your nose as if you are inhaling in all the air surrounding you. Hold this for no longer than seven seconds.
-Exhale slowly from the mouth for eight seconds. Contract your abdominals gently to vacate any remaining air in the lungs. By completely exhaling air, respirations are deepened.
-Repeat the cycle four more times at a rate of one breath every 10 seconds or 6 breaths per minute. At this rate the heart rate variability increases, a benefit to cardiac health.
Stimulating breath exercises for energy boost
-Sit up with your spine straight.
-With mouth closed softly, breath in and out of your nose as quickly as possible. One breath cycle, an inhale and exhale, will occur two to three times per second.
-During the exercise there will be pressure felt at the base of the neck, chest and abdomen. The muscles in these areas are increasing in strength.
-Do this for no longer than 15 minutes as a beginner. The length may be increased by five seconds with continued practice. Do this exercise only within your comfort, and no longer than one whole minute.
-If practiced too much as a beginning learner there is risk for hyperventilation and loss of consciousness. Be sure to practice this exercise on a bed or chair.
