Most of the population uses only 30% of their breathing capacity. Breathing is a basic function without which we could not live, but it is also an automated act, which causes many people not to breathe properly. "Most of the population uses only 30% of their breathing capacity. Instead of expanding the lungs and filling them with air, we breathe superficially. As a consequence, we lack vitality, we have headaches, anxiety, stress and, above all, it causes a malfunction of the organism. One of the most common mistakes is to breathe in through the mouth when it should be done through the nose, since the nostrils warm the air so that it can be better assimilated".
Here are five simple breathing exercises and several gestures to incorporate in our daily routine.
1. It is based on taking in air through the nose, holding it in the lungs and finally releasing it gently through the mouth. Each step should last about four seconds.
2. Diaphragmatic or abdominal breathingIt is similar to the previous breathing, only in this case it will be abdominal. To carry it out it is necessary to have a space in which to be comfortable, preferably sitting or lying down. Breathe in through the nose for about four seconds, hold the air inside for a few moments and expel it gently through the mouth.long breaths are required, filling the whole body with air.putting one hand on the stomach and the other on the chest it is possible to check if the exercise is being performed correctly. The second hand should not move when inhaling, while the first one should notice how the air fills the belly. Parasympathetic control and a lowering of the heart rate are thus achieved. It is recommended to internalize this type of breathing in order to maintain the body's level of activation.
3. The process begins with the expulsion of all the air from the lungs. Then, we breathe in softly and deeply until we fill, first of all, the abdomen, to continue inhaling until we also fill the lungs and the chest. The air is held in for a few seconds and then the chest and then the abdomen are slowly expelled orally.
4. 'Nadi Shodhana' Breathing Also known as alternate nostril breathing, it is commonly practiced in yoga. One of the nostrils is covered to perform a deep inhalation through the nostril that has been left free. Once the air has been inhaled, cover the nostril through which it has entered and uncover the other nostril, through which the exhalation will take place.
5. Breath of fire or 'Kapalabhati'Another technique from yoga. The breathing exercise begins with a slow and deep inspiration, followed by a fast and forced exhalation from the abdomen. We proceed to increase the inhale-exhale rhythm every two seconds up to a total of ten breaths. It is very energizing, but some caution is recommended, as it can cause hyperventilation and abdominal pain. Therefore, it is not recommended for people with high anxiety. Other easy gestures to breathe better? In addition to the daily practice of yoga and the exercises mentioned above, there are other tricks aimed at improving breathing, from maintaining a good posture, a simple gesture but capable of increasing lung capacity naturally, to stretching, since the lack of flexibility in the muscles of the thoracic cage prevents proper breathing. Cardiovascular training involving swimming and water gymnastics is also highly beneficial.
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