Breathing exercises offer a range of benefits for your health and wellness, including reducing stress and anxiety, boosting energy levels, and promoting an overall sense of well-being. By focusing on your breath, you can also enhance your concentration and mental clarity. Moreover, regular practice of breathing exercises can help lower blood pressure and reduce the risk of cardiovascular disease. Breathing Exercise have long been a key part to of Traditional Chinese martial arts and medicine Over the last decade or so they have also gained traction in the fitness and sport performance.
In this article, we will look at four beginner-friendly breathing positions and three easy techniques you can start with.
Breathing Positions for Beginners
The Crocodile Breathing Position
One of the most comfortable positions for many people to begin breathing exercises is the crocodile position. This position, originating from yoga, is named after the lying position of a crocodile. To do crocodile breathing, simply lie on your belly facedown with your hands under your head. Then, begin to take deep breaths through your nose and into your lower belly, back, and side body while keeping your tongue on the roof of your mouth. Start with one or two minutes and work up to five or ten, depending on your schedule. The floor provides feedback, letting you know if you are breathing deeply. This position is relaxing for most people as the weight of your entire body is supported by the floor. This position might be uncomfortable for some, causing neck pain or stress from being facedown.
The Corpse Pose
Corpse pose, also known as Savasana in yoga, involves lying down and allowing your arms and legs to spread out. Ensure your lower back is flat on the ground and not arched. If this is challenging, modify the exercise by bending your knees and keeping your feet flat on the floor. Breathe in and out through your nose, deep into your lower belly, back, and side bodies while keeping your tongue on the roof of your mouth. Start with one or two minutes and increase the time as desired with practice. Lying in this position for a long time can irritate the lower back for some people.
The 90/90 Breathing Pose
The 90/90 breathing pose is ideal for those with lower back pain or who find corpse or crocodile breathing uncomfortable. Place your lower leg on a chair, couch, or wall so that the shins are at a 90-degree angle. Extend your arms down to your sides at about a 45-degree angle and begin breathing deeply into your lower belly, back, and side body while keeping your tongue on the roof of your mouth. Start with one or two minutes and work your way up to five or ten with practice. This pose supports the lower back while still providing the benefits of deep breathing. Placing the legs at a 90-degree angle, it takes the pressure off the lower back and can help even out the hips.
The Standing Post Position
Try the standing post position if you're short on time or prefer to avoid lying on the floor. Commonly used in Taiji or Qigong classes, stand with your feet shoulder-width apart and bend your knees slightly. Tuck your pelvis forward and lift the crown of your head while keeping your shoulders relaxed and away from your ears. Tuck your chin slightly and extend your fingers with palms pressing down towards the ground. Avoid tensing up or feeling stiff in this position. Breathe in and out through your nose, focusing on deepening your breath into your low belly and groin area while keeping your tongue on the roof of your mouth.
Breathing Techniques for Beginners
Deep Nasal Breathing
While the positions mentioned earlier are great starting points, it's essential to learn effective breathing techniques for beginners. The first method is deep nasal breathing, which we already discussed. This technique involves inhaling and exhaling through the nose while keeping the tongue on the roof of the mouth. Aim to breathe as deeply as possible, filling up your entire trunk. Imagine a floating tube around your belly, and try to fill the entire tube with each breath, including the sides and back.
In the beginning, focus on this technique without worrying about counting reps or breaths. Set a timer, choose a position, and breathe. As you progress, you can start counting your breaths, increasing the number over time.
Box Breathing
Once you become comfortable with deep nasal breathing, try box breathing, a beginner-friendly variation. This method breaks your breath into four equal parts, each lasting for four counts. Inhale for a count of four, hold your breath for another count of four, exhale for four counts, and hold your breath again for four counts. Repeat this cycle for several rounds, maintaining even and consistent inhales, exhales, and holds. Box breathing is a simple yet effective technique for reducing stress and anxiety, and it's easy to incorporate into your daily routine.
Alternate Nostril Breathing
Another straightforward breathing method to try is alternate nostril breathing. Gently cover one nostril with a finger while inhaling through the other nostril. Then, cover the inhaling nostril and exhale through the opposite nostril. Continue this pattern, alternating nostrils with each inhale and exhale. This technique can help refine your breathing, regulate the nervous system, and reduce stress.
Embracing the Benefits of Breathing Exercises
Discovering the benefits of breathing exercises doesn't have to be daunting. You don't need to become a monk or delve into energy work to experience the numerous physical and mental advantages of these practices. Experiment with various methods to find the right technique for you, significantly enhancing your well-being.
Incorporate breathing exercises into your warm-up or cool-down routine to help you prepare mentally and physically for your workout or promote relaxation afterward. You can also practice throughout the day, such as during breaks at work or before bedtime. By making breathing exercises a part of your daily routine, you can improve your overall health and performance.
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