Reviewed by Dr.Vijaykumar Kamat & written by
Dr. Khyati Dave.
We have a variety of breathing exercises that you can try to improve your lung health or reduce anxiety or stress. Some exercises may appeal to you immediately. Start by choosing the exercises that you enjoy.
Alternate nostril breathing
This Breathing Technique involves inhaling through one nostril and holding the breath. Then, exhale through the opposite nostril at a ratio of 2:8:4. You will be able to breathe primarily through your left nostril for about an hour and fifty minutes, followed by the right. This natural rhythm can be disturbed in some people. Alternate nostril breathing helps restore it. Alternate Nostril Breathing is composed of six steps as shown in the image below. Start with three rounds of practice and gradually increase the number to twenty, increasing the count within the ratio.
What to do?
In any comfortable meditative position, sit comfortably. Sit erect. Close your eyes and remain calm. Close the right nostril using the thumb. Inhale slowly and completely through your left nostril. Close the left nasal after you have inhaled. Press the left nose with the ring fingers of your right hand. Exhale slowly through the right nostril. Inhale again through your right nostril after you have exhaled. Close the right nose by pressing the thumb on the right side. Breathe out slowly after opening the left nostril.
Benefits
The entire nervous system is cleansed and toned.
Those who suffer from colds and coughs will benefit.
The heart is strengthened.
The blocked nostrils will be cleared.
Stress and mental tension are reduced.
The feeling of peace is induced.
Cleaning Breath
This breathing technique is used to cleanse the respiratory system. The forced exhalation eliminates the stale, unwanted air from the lungs. It is an excellent exercise to start Alternate Nose Breathing. It is beneficial for heart problems and helps to clear the mind and improve concentration.
What to do?
In any comfortable meditative position, sit comfortably. Sit erect. Exhale both nostrils while contracting your lower and middle abdomen. Release the contractions rapidly and immediately follow up with another forceful inhalation. Passively and effortlessly inhale. Increase the frequency gradually to 100 strokes per minute. Take a deep breath and slowly exhale after the round.
Benefits
Cleanse the capillaries in the farthest part of your body.
Purifies the frontal part of the brain.
Asthma, diabetes, and chronic bronchitis, as well as other nervous disorders, can be treated with these drugs.
Cleaning the nasal passages
Bellows Breath
This is by far the most powerful and effective of all the different exercises for stimulating and revitalizing the nervous system.
What to do?
Relax in a meditative position. Sit upright and keep the left hand on your left knee. Fold the middle and index fingers of the left hand so that they touch the palm. The right thumb should be used to close the right nostril. Exhale from the left nostril, and then inhale quickly. Repeat the process by quickly opening the right nostril while closing the left. Continue to repeat this pattern rapidly, increasing the speed at which you inhale and exhale. While simultaneously contracting and expanding the abdominal muscles, slowly return to your initial speed.
Benefits
It is very good for the respiratory system, including diaphragms and bronchial tubes.
Improvement of digestion organs.
Reduces excess abdominal fat.
