Both the Center for Disease Control and National of Health recommend adding several breathing exercises every day to help, during our remaining quarantine days. Deep breaths are most efficient in allowing your body to fully exchange incoming good oxygen with outgoing bad carbon dioxid. It has been proven that better breathing has been shown to slow the heartbeat, lower or stabilize blood pressure and lower stress. All necessary skills to move back out into a world.
To experience deep breathing, find a comfortable place to sit or lie down. Having been in quarantine you do now where those are, right! One of the most basic is 4-7-8 breathing technique, also known as “relaxing breath,” involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This breathing pattern aims to reduce anxiety and help people ease into a better sleep.
Many peoples normal breathing is to take short or shallow breaths into their chest. Here is a technique, to learn how to take bigger breaths, all the way into your belly.
- Get comfortable. You can lie on your back in bed or on the floor with a pillow under your head and knees. Or you can sit in a chair with your shoulders, head, and neck supported against the back of the chair.
- Breathe in through your nose. Let your belly fill with air.
- Breathe out through your nose.
- Place one hand your belly. Place the other hand on your chest.
- As you breathe in, feel your belly rise. As you breathe out, feel your belly lower. The hand on your belly should move more than the one that’s on your chest.
- Take three more full, deep breaths. Pay extra attention to breathing fully into your belly, as it rises and falls with your breath.
As you advance and find the benefits of better breathing, to follow are breathing techniques that you will find helpful. Breathe deep, feel better.
Calming Breathing: https://www.calm.com
The Calming Hand: https://ellenor.org/Media/Default/PDFs/The-calming-hand.pdfN