“Your relationship with your breath is your religion. This relationship ends only with your last exhale.”
― Anu Lall, Breath WorkOUT.
Lungs play a pivotal role in supplying oxygen to our vital organs. As a by-product of modernization, our lungs are often exposed to harmful chemicals and smoke, reducing their efficacy. The National Health, Blood, and Lung Institute (NHLBI) states that asthma and COPD (Chronic- Obstructive-Pulmonary-Disorder) are among the leading respiratory diseases that cause death.
We can control, if not entirely resolve this, by practicing breathing exercises.
Role of breathing exercises
A popular misconception is that breathing exercises increase the capacity of our lungs, while in reality, they improve the efficiency of our lung function. They also increase lung stamina and endurance.
Here’s a brief description of the various breathing exercises to help improve your quality of life:
1) Diaphragmatic Breathing Exercise
Diaphragmatic breathing, also known as belly breathing, engages the diaphragm and helps the muscle to perform more efficiently.
Instructions –
- Lie down or sit, place one hand on the stomach and the other one on the chest.
- Deeply inhale through the nose for 2 seconds and feel your stomach move outward.
- Press lightly on the stomach as you exhale through pursed lips.
- Repeat
2) Huff Cough
It helps you to cough up mucus from the lungs without putting too much pressure on your lungs or making you feel exhausted.
Instructions –
- Sit comfortably and inhale orally, slightly profound than you generally would.
- Activate muscles of your stomach to blow air out in three even breaths as if blowing onto a mirror to make steam
- Repeat
3) Deep Breathing
It helps air from not getting trapped in the lungs that facilitate easy breathing.
Instructions –
- Stand or sit with your elbows slightly at the back.
- Inhale deeply through the nose.
- Hold your breath for about 5 seconds and slowly breathe out through your nose.
- Do this about 2-3 times in a day, and 10 minutes at a time.
4) Coordinated Breathing
Coordinated breathing is an excellent exercise for shortness of breath.
Instructions –
- Take a deep breath and hold onto it for a few seconds.
- Exhale while keeping your lips pursed.
- Do this for 5-7 minutes.
5) Pursed Lip Breathing
It reduces symptoms like breathlessness or difficulty in breathing.
Instructions –
- Inhale through the nose for two seconds with a closed mouth.
- Redo it as you repeat in your head ‘one, two, inhale’ – take short, regular breaths instead of deep breaths.
- You need to keep your lips pursed, i.e., as if you are whistling or blowing candles.
- Keep your lips pursed, exhale slowly, as you count to 4 – you should not try to force the air out and slowly breathe out the nose instead.
- Practice this exercise 4-5 times a day
It is always advisable to perform them under supervision.
