Benefits Of Breathing Exercises

How To Do Breathing Exercises And What They Can Do For You

There is no doubt that just as a proper diet is essential for health, exercise and yoga are also essential. In the same way, breathing exercise is also necessary to stay healthy. Whether it is to prevent shortness of breath or to keep diseases away, the benefits of breathing exercises can be many. By doing breathing exercises regularly, the benefits of breathing exercises can be felt in no time. In such a situation, in this article of Myhealthonly, we will not only share information related to the benefits of breathing exercises for the body but will also tell different types of breathing exercises and how to do them. So to know about them in detail, read the article till the end.

Read till the end article

First of all, understand what is breathing exercises.

What Is Breathing Exercise?

Breathing exercise is a type of exercise, which is related to the breathing pattern. It is important to include breathing exercises in your lifestyle to stay healthy. Especially, this breathing exercise can prove to be effective to avoid problems like breathlessness due to corona. Certain types of yoga have also been placed in the category of breathing exercises. The benefits of breathing exercises can be felt not only physically, but also mentally. Whether it is reducing pain, relieving stress, or keeping the mind calm, the benefits of breathing exercises can be felt.

There are more than 10 types of breathing exercises. Further in the article, we will not only explain the benefits of breathing exercises but also share some of the main types of breathing exercises and how to do them.

Read ahead

Now we are telling the benefits of breathing exercises in this part of the article.

Breathing Exercises Benefits

Not only can breathing exercises reduce the risk of diseases, but they can also make us alert, and active, as well as maintain our physical and mental health. In such a situation, here we are telling the benefits of breathing exercises in a sequential manner, which are as follows –

• For the lungs: Talking about the benefits of breathing exercise, it can be helpful in keeping the lungs healthy. In fact, it may improve lung function. As we have given information at the beginning of the article, certain types of yoga also fall under the category of breathing exercises, which also include the name Pranayama. Practicing this can improve blood oxygenation as well as lung capacity, which can help in the prevention of many diseases.

• For better oxygen flow: The benefits of breathing exercises also include better oxygen flow. It may also be helpful in improving ventilation function (air exchange between the lungs and the environment). This can help reduce carbon dioxide from the body. In addition, it can improve the flow of oxygen to the brain, heart, kidneys, and other parts of the body. So to keep the oxygen level in the body right, making yoga or breathing exercises a part of the lifestyle can be a healthy option.

• For mental health: Not only for the lungs but breathing exercise is also considered better for mental health. Actually, by doing the process of abdominal breathing i.e. abdominal breathing, the state of stress or depression can be avoided or relieved. The reason for this is that by doing abdominal breathing, both the mind and the body can be relaxed.

• For good health: By doing breathing exercises, a person can also protect himself from many diseases. Regular breathing exercises can help improve heart rate as well as help control blood pressure. The benefits of breathing exercises are not limited to this, but they can also improve digestion and sleep.

• To improve health problems: Chronic Asthma, Chronic Obstructive Pulmonary Disease (COPD – Lung Disease), Gastroesophageal Reflux Disease (GERD – Acidity Problem), Head and Neck Post Surgery Care, etc. Breathing exercises have been considered beneficial. However, keep in mind that medical advice is necessary before doing any breathing exercises after surgery. Also, the patient should do breathing exercises only under the supervision of a specialist.

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Now it is your turn to know about the types of breathing exercises.

Breathing Exercises for Healthy Lungs and Healthy Body

Now that you have come to know so many benefits of breathing exercises, it is also important to know their different types and the process of doing them properly. If the process of doing breathing exercises is not correct, then there can be side effects to breathing exercises. In such a situation, here we are telling about the types of breathing exercises in a sequential manner and the methods of doing them, which are as follows:

1. Pronal Breathing

Pronal breathing is also known as prone positioning exercise. Performing this breathing exercise can improve ventilation (the exchange of air between the lungs and the environment). Also, it keeps the alveoli (small air sacs in the lungs that carry oxygen up) unit open and can make breathing easier.

This exercise has been shown to be clinically extremely beneficial to improving breath and oxygen levels in this time of corona. Even after coming under the grip of coronavirus disease, doing this exercise during home isolation has also seen a lot of improvement in corona patients. So it can be useful to reduce the risk of hypoxemia (hypoxemia – lack of oxygen in the blood) or hypoxia. Let us make it clear that along with breathing exercises, keep taking medicines in Kovid and taking regular consultations with the doctor.

How to do Pronal Breathing:

Here we are giving information on how to do Pronal Breathing. This exercise can be done in the following way:

• First of all, after choosing a clean place, lay a mat.
• Now place one pillow on that mat near the neck, two pillows near the stomach, and then two pillows near the feet.
• Now lie down on the pillow laid on the mat in a prone position i.e. on the stomach.
• Then take a deep breath in this state and release the breath after stopping for two to three seconds.
• Repeat this process at least 10 to 20 times.
• This breathing exercise is done in three postures, lying on the stomach, and lying on the right and left sides.
• Do prone breathing exercises at least once every day.

Caution:

It is also necessary to keep some precautions in mind during the pronal breathing exercise. Some of these precautions are as follows:

• Pregnant women should avoid doing this exercise.
• This exercise should not be done for an hour after a meal.
• If someone has serious heart-related problems, then they are also advised to avoid this type of exercise.

2. 4-7-8 Breathing

There are also many benefits of doing 4-7-8 breathing exercises. This exercise has been shown to help reduce anxiety and depression in patients with moderate chronic obstructive pulmonary disease. In addition, 4-7-8 breathing exercises have been shown to reduce dyspnea (difficulty in breathing) as well as improve lung capacity and breathing rate.

How to do:

Now we are giving information about how to do 4-7-8 breathing exercises. So the 4-7-8 breathing exercises can be done as follows:

• First of all, choose a quiet place and sit in a comfortable posture by laying a mat there.
• After this, while breathing through the nose, count 4 on your fingers. During this, keep your mouth closed.
• After that count to 7 on the fingers of the hands and hold your breath. If someone is having trouble holding their breath for 7 seconds, in the beginning, don’t stress too much. Practicing slowly will make this easier to do.
• Now, count 8 again on the fingers of the hands and exhale slowly through your mouth.
• You can do this process at least four times.

Caution:

It is also necessary to keep some things in mind while doing 4-7-8 breathing exercises. So before doing 4-7-8 breathing exercises, keep these things in mind:

• People who have heart problems should avoid doing this exercise.
• Apart from this, people suffering from the spinal cord and respiratory muscle problems should also avoid it.
• Also, it is advised not to do this exercise even in serious diseases like cancer.

3. Buteyko Nose Breathing

Research on the website of NCBI (National Center for Biotechnology Information) suggests that Buteyko nose breathing exercises may be helpful in reducing the symptoms of asthma. Apart from this, this breathing exercise can also help in reducing the problem of anxiety in asthma patients. Not only this but the Buteyko nose breathing exercise has also been found to be effective in treating Eustachian tube dysfunction. The method of doing this breathing exercise is somewhat similar to pranayama.

How to do:

Now we are giving information related to doing this breathing exercise. Buteyko can do nose breathing exercises in the following way:

• To do this exercise, sit on the floor or on a chair.
• After this, assume an easy and comfortable posture.
• During this, keep your spine straight and relax the respiratory muscles.
• Then breath in and out normally for a few minutes.
• After this, using your thumb and forefinger, close the nose for a few seconds.
• Simultaneously, move the head up and down during this time.
• After this remove the finger from the nose and breath normally for at least 10 seconds.
• You can do this process three to four times.

Caution:

• It is also important to keep some things in mind before doing the Buteyko Nose Breathing Exercise.
• Things to keep in mind during the Buteyko Nose Breathing Exercise:

4. Alternate Nostril Breathing Exercise

This breathing exercise is also known as Anulom-Vilom Pranayama or Nadi Shodhana Pranayama. This pranayama can be considered beneficial for health in many ways. According to research, Nadi Shodhana Pranayama can improve health-related fitness such as cardiorespiratory endurance (when the heart, lungs, and muscles work together during exercise), flexibility, and the percentage of body fat stored. Not only this, but this breathing exercise can also be useful to improve blood flow and oxygen levels in the body.

At the same time, in another study, it has been reported that Anulom-Vilom Pranayama can prove to be effective in reducing the problem of systolic blood pressure. Not only this, anulom-vilom pranayama can increase ventilation and oxygenation of the paranasal sinuses (the many small hollow spaces in the bones around the nose) and have a positive effect on the respiratory system.

How to do:

The way to do this breathing exercise or yogasana is as follows:

• To do this breathing exercise, first of all, sit on a yoga mat in one of the easy postures (like Padmasana or Sukhasana).
• While sitting in this asana, keep the waist straight and close both eyes.
• After this take a long deep breath and release slowly. After that try to concentrate on yourself.
• Then close your right nostril with the thumb of your right hand and take a deep breath slowly through the left nostril. Do not exert too much force while breathing, take as deep a breath as you can.
• Now close the left nostril with the middle finger of the right hand and exhale slowly while removing the thumb from the right nostril.
• After this, close the left nostril with the left thumb and take a deep breath slowly through the right nostril. Now close the right nostril with the middle finger of the same hand and exhale slowly while removing the thumb from the left nostril.
• In this way, one cycle of Anulom-Vilom Pranayama will be completed.
• You can do five to eight such cycles at a time.
• This can be done every morning in morning.

Caution:

Before doing Anulom Vilom or Breathing Exercise, keep these things in mind:

• Pregnant women should practice this pranayama only after consulting a doctor.
• If someone has problems with blood pressure or serious heart disease, then they must consult a doctor before doing this pranayama.
• Apart from this, Anulom-Vilom Pranayama should always be done on an empty stomach.

5. Breath of Fire

Breath of Fire is also known as Kapalbhati Pranayama, which is a combination of two words. Kapal means ‘head’ and Bhati means ‘radiance’. Research on this suggests that Kapalbhati Pranayama can purify the entire respiratory system. Also, this yoga can also be helpful for getting glowing skin. This breathing exercise can not only help detox the lungs and respiratory system but can also help purify the blood as well as increase the oxygen supply in the body. Not only, apart from improving concentration, Kapalbhati Pranayama has also been considered helpful in toning the abdominal muscles and reducing belly fat.

How to do:

Now it is the turn to know the things related to how to do the breath of fire exercise. So one can do a breath of fire exercise like this:

• To do this exercise, first of all, choose a quiet and clean place and lay a yoga mat.
• After this, sit in one of the postures of Padmasana, Sukhasana, or Vajrasana.
• Now keep your waist straight, close your eyes and keep your fingers in Gyan Mudra.
• Then take deep and long breaths while calming the mind.
• After this, while pulling the stomach in, exhale through the nose with a jerk. This process has to be done quickly.
• Continue this process 15 to 20 times continuously. During this, keep your mouth closed. Use only the nose to inhale and exhale.
• One cycle of this pranayama can be completed by doing it 15 to 20 times. So in such a situation, according to your capacity, you can do it two to three times.

Caution:

Before doing Kapalbhati Pranayama, keep these things in mind:

• Pregnant women are advised not to do Kapalbhati Pranayama.
• At the same time, people with high blood pressure or heart-related diseases should do Kapalbhati Pranayama at a slow pace.
• Apart from this, if someone is facing the problem of bleeding from the nose, then this pranayama should not be done.

6. Lion’s breath

Lion breath is a type of breathing exercise. It is also known as Simhasana Pranayama. It is said that Simhasan is made up of two words. The first word is Simha, which means “lion” and the second word is asana, which means ‘posture’. While doing this pranayama, one has to roar like a lion. Research on this suggests that by doing this pranayama, stress and chest problems can be avoided. In addition, Simhasana Pranayama can cure bad breath and clean the tongue. Not only this but the ability to speak can also be improved by this exercise. This is the reason why people with stammering problems are advised to do this pranayama.

How to do:

Now know how to do Lion Breathing Exercise i.e. Simhasana Pranayama:

• First of all, spread a yoga mat or a clean sheet on flat ground.
• Now to do this asana, first of all, sit in the posture of Vajrasana.
• After this, place your hands on the knees and straighten the arms.
• Now while breathing deeply through the nose, raise the shoulders slightly.
• Then while spreading the fingers of the hands, press hard on the knees and look upwards by expanding the eyes.
• After this, spread the tongue out and exhale and make a sound like the roar of a lion while exhaling. Keep in mind that this sound should not come from the throat, but from the stomach.

Caution:

Before doing Lion Breathing Exercise or Simhasana Pranayama, it is also important to keep these things in mind:

• If someone has a knee injury or complains of pain, then this exercise should be avoided.
• Also, people with weak wrists should not put too much stress on their hands while doing this exercise.
• A doctor must be consulted before doing this exercise during pregnancy.

7. Pursed lip breathing

According to a study published on the NCBI website, lip breathing exercises can improve oxygen levels. Also, this exercise has been found useful in bringing about positive changes in breathing and heart condition in patients with Chronic Obstructive Pulmonary Disease.

Apart from this, lip breathing can be considered very effective in relieving shortness of breath as well as increasing its functional capacity. The best thing about this breathing exercise is that it can be done at any time like while watching TV or reading a paper.

How to do:

Knowing how to do lip breathing exercises is also important. Read below how to do lip breathing exercises:

• To do this exercise, sit comfortably in one place.
• After that, breathe in through the nose.
• Then make the lips in an “O” shape.
• Now slowly exhale through the mouth.
• You can do this process 5 to 6 times.

Caution:

Things to keep in mind before doing lip breathing exercises:

• Like other exercises, it is important to pay attention to the way you do the leap breathing exercise. During this, the breath should always be exhaled only by doing it slowly.

8. Diaphragmatic Breathing

Diaphragmatic breathing exercises have been shown to be effective for improving cognitive performance, improving sustained focus, and reducing stress. In addition, the benefits of diaphragmatic breathing exercises can be seen to reduce the symptoms of motion sickness, such as dizziness during travel, nausea, etc.

At the same time, another research suggests that diaphragmatic breathing exercises can also be beneficial for reducing both physical and psychological stress. In addition, it can prove to be helpful in the treatment of eating disorders (eating less or eating more than necessary), ie eating disorders, chronic constipation, high blood pressure problems, anxiety, and migraine. In addition, this exercise can also improve respiratory function and the muscles of the respiratory system. However, more research needs to be done on the benefits associated with this breathing exercise on human health.

How to do:

Now we will know how to do the diaphragmatic breathing exercise. So you can do diaphragmatic breathing exercises like this:

• To do the diaphragmatic breathing exercise, lay a mat in a flat and quiet place.
• Now lie down on that mat on your back and place one hand on your chest and the other hand on your stomach.
• If you want, you can also do it sitting in the posture of Vajrasana.
• After this take a deep breath through the nose and hold the breath for one to two seconds.
• Then slowly exhale through the mouth.
• This process can be done more than five times.

Caution:

Like other exercises, there are a few things to keep in mind before doing diaphragmatic breathing exercises:

• Even while doing this exercise, the breath should not be exhaled with much force.
• People suffering from severe heart disease must consult a doctor before doing this exercise.

9. Equal Breathing

Types of Pranayama also include Samavritti Pranayama i.e. Equal Breathing. By doing this exercise, both the mind and the body remain calm. In fact, this exercise can stimulate the parasympathetic nervous system—the nerves responsible for the body’s relaxation and digestive response, making the body feel relaxed and at peace. In addition, it can also be helpful in increasing concentration.

How to do:

Below we are telling the right way to do Equal Breathing Exercise, which is as follows:

• To do this exercise, sit in any comfortable position.
• During this, keep the back straight.
• Now close the eyes and take a deep breath in and out slowly for a count of 4 on the finger.
• After that, slowly exhale through the nose for a count of 4.
• This process can be repeated 20 to 30 times.

Caution:

Before doing equal breathing exercises, keep these things in mind:

• Do not do this exercise immediately after having a meal.
• Do not exhale forcefully or jerkily outwards.

10. Humming Bee Breath

Humming Bee Breath is also known as Bhramari Pranayama. According to research, Bhramari Pranayama can prove to be effective in instantly calming the brain as well as freeing it from frustration, anxiety, and anger. Apart from this, Bhramari Pranayama has also been considered beneficial in the problem of high blood pressure, heart disease, migraine headaches, etc. At the same time, doing this exercise can also provide relief to the problem of Alzheimer’s or paralysis, and sleep apnea (sleep-related disorder). This breathing exercise can also improve immunity.

How to do:

Do something like this Humming Bee Breath exercise:

• First of all, lay a yoga mat in a calm environment and sit on it.
• After this close your eyes and feel the peace around you.
• Now close the ears with your thumb and place your middle and next (ring finger) finger on the eyes.
• Then take a deep breath in through the nose keeping the mouth closed. After this, exhale slowly while making a bee-like sound.
• The time of inhalation should be about 3-5 seconds and the time of exhalation should be up to 15-20 seconds.
• After this take a deep breath again and repeat this process 3 to 5 times.

Caution:

Before doing Bhramari Pranayama, keep these things in mind:

• Bhramari Pranayama should be done on an empty stomach.
• It is better to do it early in the morning.
• Do not press hard on your ears and eyes during this pranayama.
• Heart disease patients should not do this for a long time or seek medical advice before doing this asana.
• People with migraine problems should practice it with open eyes.
• It is better to do this breathing exercise in the beginning under the supervision of a trainer.

11. Deep Breathing

Types of breathing exercises also include the benefits of deep breathing exercises. It is a process of deep breathing. According to research published on the NCBI website, this exercise can prove to be helpful in improving mood and reducing stress levels. Not only this but deep breathing exercises have also been found to be effective in reducing anxiety in children. At the same time, other research shows that deep breathing is a very useful exercise for the lungs. Through this, the risk of problems like pneumonia, atelectasis (lung-related problem), and hypoxia (hypoxemia – low level of oxygen in the blood) can also be reduced.

How to do:

To take advantage of deep breathing exercises, you can do it like this:

• To do this exercise, first of all, choose a quiet place and sit comfortably.
• Keep in mind that your spine should be straight at this time.
• Now, take deep and long breaths through the nose and slowly exhale.
• Do this exercise for about 15 minutes.

Caution:

Before doing this exercise, keep these things in mind:

• People with serious heart diseases should consult a doctor before doing this exercise.
• Doing this exercise in the morning can be beneficial. At the same time, if someone wants to do this exercise after eating food, it is advised to do this exercise at least three hours after the meal.

12. Sitali Breath

This exercise is also known as cooling breath. Research related to this has been told that cold breathing exercise is known to keep the body cool. Not only this but Sheetali Pranayama has also been found to be effective in reducing systolic blood pressure in people with high blood pressure problems. This is confirmed by research published on the website of NCBI.

How to do:

You can do the Sheetali Breath Exercise in this way:

• To do this exercise, choose a quiet place and lay a mat.
• After this sit in the posture of Padmasana or Vajrasana and close your eyes.
• Now make the lips in an “O” shape and take out your tongue and bend it like a tube or pipe and take deep and long breaths in.
• Then, close your mouth with your tongue in and hold your breath for one to two seconds.
• After this, slowly exhale and exhale. During this, keep your mouth closed.
• This process can be done 8 to 10 times.

Caution:

Before doing the Sheetali Breath Exercise, keep this thing in mind:

• If there is any kind of problem with the tongue, then avoid doing this exercise.
• Try to do this exercise only in the morning or evening.

13. Cycling

Breathing exercises also include cycling, which can prove to be helpful in keeping the lungs healthy. In addition, cycling may be considered helpful for improving cardio-respiratory (when the heart, lungs, and muscles work together during exercise) and quality of life. Apart from this, cycling can also reduce the risk of problems related to the heart and blood vessels. At the same time, the benefits of cycling also include reducing anxiety and depression. In such a situation, cycling for a few hours in the morning can be beneficial for health.

Caution:

It is important to take some precautions while cycling. Some of these are as follows:

• Wear a knee cap and helmet before cycling.
• Do not cycle fast.
• Avoid cycling on congested roads.
• If there is a problem related to the knees, then ride a bicycle only after consulting a doctor.

14. Walking

Walking has also been placed on the list of physical exercises, which can prove to be helpful in improving breathing. In research on lungs and exercise, it is mentioned that 30 minutes of morning walk daily can increase lung function. Actually, during physical activity, the lungs flow oxygen into the body, which gives energy to the body, and carbon dioxide comes out of the body. It also helps in delivering oxygen to the heart muscles. At the same time, when the muscles are overworked, the body needs more oxygen to make carbon dioxide. Because of this, the rate of breathing also increases.

Not only this but walking has also been considered beneficial for reducing anxiety and depression. To stay healthy, jogging early in the morning can be beneficial.

Caution:

It is also important to keep some things in mind while walking, which are as follows:

• Take care of the distance from other people while walking.
• Do not go for a walk in a crowded place.
• Don’t run too hard.
• Do not cover your mouth too much while walking.
• Do not walk continuously, but take breaks in between.
• Carry a water bottle with you.

15. Swimming

There are many benefits of swimming as well. According to research published on the NCBI website, swimming has been shown to be beneficial in reducing symptoms of respiratory diseases such as asthma in children and adults. In addition, swimming may also be beneficial for reducing depression symptoms and anxiety. The benefits of swimming are not limited to this, but swimming can also be considered helpful in reducing the problem of insomnia by improving the quality of sleep. However, unlike other breathing exercises, swimming requires thorough training. In such a situation, it is important to keep some precautions in mind before swimming. We are giving information about this later in the article.

Caution:

Keep the following things in mind before and during swimming.

• First of all, learn to swim from a trainer.
• Swim only under the supervision of a trainer.
• Take special care when entering and leaving the pool.
• Wear a life jacket while swimming.
• If you feel uncomfortable in the pool, come out immediately.
• Do not do swimming exercises beyond your capacity.
• If someone has serious health problems, then decide to do swimming exercises only after consulting a doctor.

Still remaining information

In this part of the article, know what things should be kept in mind while doing breathing exercises.

Breathing Exercises: What To Do And What Not To Do

There is no doubt that the benefits of breathing exercises are many. However, after the benefits of breathing exercises, it is also important to keep in mind some of the main things related to doing them. After understanding the benefits of breathing exercises, here we are telling what should and should not be done during this time.

What should be done –

First of all, the information related to what should be done during the breathing exercise is as follows:

• Always choose a quiet place to do breathing exercises, this will make it easier to focus on the breath.
• To do this type of exercise, whenever you sit in the posture of doing any posture, such as doing Sukhasana or Padmasana, keep the back and waist straight.
• If there is a knee or back injury, then breathing exercises can be done sitting on a chair or table in such a situation.
• Before doing the breathing exercise, take complete information about in which state, when to inhale, and when to exhale.
• If you are doing the breathing exercise for the first time, then hold your breath for as long as possible at a time. Don’t force yourself.
• If someone is doing exercise for the first time, then do it only under the supervision of a specialist or trainer.
• Try doing these exercises in the morning.
• Apart from this, wear loose clothes to do breathing exercises. This will make it easier to exercise.
• Along with exercise, a healthy balanced diet is also essential for a healthy body.
• If there is a serious health problem, then decide to do breathing exercises only after consulting a doctor.

What not to do –

Now know what things should be avoided during breathing exercises.

• Do not rush to inhale and exhale while doing breathing exercises.
• Do not do any breathing exercises immediately after eating.
• Never try to hold more breaths than you can.
• Do not use a mask during breathing exercises.
• Always do breathing exercises in a clean environment.

Through this article, you must have understood how beneficial breathing exercise is to keep the body away from diseases. Then why not include the exercises mentioned in the article in your daily routine from today and enjoy their benefits of them? At the same time, keep in mind that along with the benefits of breathing exercise and staying healthy, it is necessary to have a proper diet and proper routine along with exercise, only then its better results will be seen. So now by sharing this article as much as possible, make everyone aware of the benefits and ways of doing breathing exercises.

Frequently Asked Questions –