Breathing Techniques to Improve Your Performance
The way we breathe has a very big impact on our lives. Breathing is everything. It allows us to survive and stay healthy. Breathing properly also boosts our physical and mental health and allows us to stay fit and healthy all the time. Breathing can help you to get rid of anxiety, insomnia and various other physical disorders. So, here we have come up with a few breathing techniques that you can incorporate in your day to day life for better health.
Focus of your breaths
First you need to focus on your breaths. Breathe in for a couple of seconds and now breathe out for the same duration of time. At the beginning, it may feel a bit odd but very soon, you will get used to it. A very common form of inactive ineffective breathing is called shallow breathing where we draw minimal air into the lungs because of breathing in through the chest instead of using the diaphragm. Shallow breathing can be caused due to numerous factors like stress and anxiety. Shallow breathing can make us feel stressed and cause physiological disorders.
A few popular breathing exercises for you:
In order to get rid of shallow breathing, this is what you should do:
Diaphragmatic breathing: Diaphragmatic breathing is opposite of shallow breathing. It is a type of breathing which causes the diaphragm to rise and fall. Diaphragmatic breathing has numerous potential benefits on our minds and body. It helps to activate our parasympathetic nervous system. It also slows down the heart rate, improves circulation and allows us to relax.
You just have to sit upright in a chair with your back properly supported and your knees bent on the floor. Close your eyes and put your full focus on your breathing.
Place one hand below your belly button and the other should be on your chest, breathe deeply through your nose and allow the abdomen to rise. You will notice that the bottom hand is rising and falling with your breath. Repeat this step for 10 to 15 minutes and you're good to go.
Long deep breathing: Long deep breathing is also equally useful. In this method of breathing, you simply lengthen your inhalation and exhalation until they become of equal length. Take deep, long breaths for around 5 to 10 minutes and you will start to feel really good about yourself. This method of breathing will allow you to get better sleep at night and it will also reduce your anxiety.
And these are the few breathing exercises that you must perform on a regular basis. If you have anything else in mind, do let us know.