BREATHE FOR LIFE
(BY Fitness Expert and Nutritionist, Hasti Singh)
As India is setting a grim record for the rising cases of the Covid-19 pandemic, and with the ongoing shortage of oxygen in the country, it has become really important to take care of your lungs, so that they can function well and improves your breath.
Breathing exercises are helpful as they can save your precious time and hard earn money from going into the hands of hoarders. Also, these exercises soothe your senses and help in concentration. Just follow these exercises daily and you won’t be needing the highly expensive cylinders and oxygen concentrators.
Ujjayi Pranayama or Ocean breath
Derived from the Sanskrit word, “Ujjayi”, Ujjayi Pranayama means to conquer something. It helps in relieving stress, tension and anxiety and also improves the functioning of the lungs. In this exercise, you have to take a deep breath from both the nostrils and half-closed glottis. Just sit down on the mat in any meditative pose keeping your eyes closed and spine straight. Breathe in and out through your mouth, feeling the air passing through your windpipe. Once you are comfortable with your exhales, contract the back of your throat to constrict the passage of air. You would hear a sound from your throat while breathing. Once, you are done with the exhaling process, do the same while inhaling. When you can contract your throat while both inhaling and exhaling, close the mouth and start breathing through the nose. Fill your lungs, hold your breath for a while and then exhale.
It is quite a popular exercise and the credit goes to yoga guru, Baba Ramdev. It is not that tedious or difficult exercise and helps a lot to increase the focus. It not only helps in improving breathing but also strengthens the muscles of the lung. Sit on a mat and tuck your knees one over the other. Place your hands on the knees, with palms upwards and back to be straight. Breathe deeply through your nostrils and as you release, pull your navel and abdomen back towards the spine. Exhale in steady motion through your nose relaxing your navel and abdomen. Do this at least 10 times then exhale and inhale slowly.
Called diaphragmatic breathing, it encourages complete oxygen exchange. This type of breathing helps in stabilising the blood pressure. It also helps in reducing stress and overcome the problem of insomnia. Lay on your bed and place a pillow under your head and knees.
Place one hand on your naval and other on your heart.
Breathe through your nostrils and feel the movement of your belly while gushing out all the air out of it.
TIGHT LIPS BREATHING
In this exercise, you breathe in through your nose and releases air by tightening the lips. When you feel short of breath, this process will help you to fill oxygen into your lungs and calms you so that your breathing becomes easy.
Sit down in a relaxing position with your back straight and your hand placed on your knees. Inhale through your nose for a few seconds and try to fill your stomach with the air, instead of your lungs.
Now close your lips and breathe out slowly for 4 to 6 seconds.
Repeat the same 5-10 times.