Deep breathing, sometimes called diaphragmatic breathing, involves taking a slow, deep breath through your nose, filling your lungs, and lifting your diaphragm. Taking deep breaths can sometimes feel unnatural. We usually use our abdominal muscles to breathe, which is call shallow breathing.
Shallow breathing restricts the movement of the diaphragm, allowing less oxygen to enter the body, making us breathe more rapidly and feeling anxious.
How to breathe to strengthen your lungs
Diaphragmatic breathing exercises
Arrange the posture to relax. ยูฟ่าเบท It is recommend to lie flat or on your back with your head raised about 45 degrees. Place your hands on your abdomen. Control your breaths by breathing in through your nose to make your abdomen expand. Then, slowly exhale through your mouth to flatten your abdomen. Be careful not to lift your chest while breathing in as this is using the wrong muscles while breathing. Repeat 5-10 times. You can practice every 1-2 hours.
Take deep breaths, breathe in fresh air, and take 5 minutes each day on an empty stomach. Start by sitting or standing in a comfortable position with your back straight and your face looking straight ahead. Place both hands on your abdomen near your diaphragm.
- Inhale using your nose, expanding your belly as far as it can go. Hold for 4 seconds, then exhale until your belly is flatten. Do this in a relaxed manner, but feel the air flowing into your chest. By lengthening your breath, your lungs will receive a full supply of oxygen.
- If you feel stressed, try breathing by blocking one nostril with your finger, then inhale deeply through the other nostril until the air is completely out. Alternate between blocking the nostril and exhaling. Repeat this 10 times and you will feel relaxed.
Breathing exercises that allow movement of the lower ribs
Relax in a relaxed position. It is recommend to lie flat or on your back with your head raised at about 45 degrees. Place your hands on both sides of your lower ribs. Inhale through your nose, allowing your lower ribs to push your hands out as far as they can go, then exhale normally. Repeat 5-10 times. You can practice every 1-2 hours.
Deep breathing also stimulates the release of endorphins, which can reduce feelings of pain. Even a simple sigh can reduce physical tension and improve mood.