Breathing Exercises for Stress, Lungs, and Training

Breathing exercises are essential for maintaining good physical and mental health. In today’s fast-paced world, stress, anxiety, and lack of sleep have become common issues that affect our overall well-being. To combat these challenges, incorporating breathing exercises into our daily routine can work wonders. Here are 11 healthy breathing exercises that can help you cope with stress, anxiety, and increase your lung capacity.

1. Diaphragmatic Breathing Exercise
   Diaphragmatic or belly breathing involves using your diaphragm to breathe correctly. This technique can help you control your breath more naturally over time. To practice diaphragmatic breathing, lie down or sit in a comfortable position and breathe in through your nose, then exhale through pursed lips. Aim to do this exercise for 5-10 minutes, three to four times a day.

2. Hands In & Out Breathing Exercise
   This exercise helps increase lung capacity and can benefit various lifestyle diseases. To practice, stand in a mountain pose, inhale while spreading your arms horizontally, and exhale while bringing your arms back to your front. Repeat this exercise ten times.

3. Tiger Breathing Exercise
   This breathing exercise strengthens arm muscles, thighs, and knees, improves digestive health, and tones your spine. To practice, sit in Vajrasana, inhale while arching your spine upward, and exhale while arching your spine in the opposite direction. Repeat this exercise five times.

4. Ujjayi Pranayama Breathing Exercise
   Ujjayi breathing focuses on calming the mind and improving lung capacity. To practice, control your breath with your diaphragm and ensure equal duration of inhales and exhales. Repeat this exercise for 12 cycles regularly.

5. Moorcha Pranayama Breathing Exercise
   Moorcha Pranayama improves mental energy and brings a sense of calm. To practice, sit comfortably, inhale through your nose, and exhale slowly. Repeat this exercise a couple of times in the early hours of the day.

6. Shitali Pranayama Breathing Exercise
   Shitali Pranayama rejuvenates the mind and body while cooling the body. To practice, sit comfortably, and inhale through a rolled tongue or pursed lips. Exhale through your nose. Repeat this exercise for 15 sets, or around 60 rounds during summer.

7. Bhramari Pranayama Breathing Exercise
   Bhramari Pranayama is an effective breathing technique to de-stress and avoid frustration, irritation, and anxiety. To practice, sit comfortably, close your eyes, and exhale slowly while making a humming sound. Repeat this exercise five times.

8. Anulom Vilom Breathing Exercise
   Anulom Vilom involves breathing through alternate nostrils to improve lung capacity and blood circulation. To practice, sit comfortably, close one nostril while breathing in, and the other while breathing out. Gradually increase your timing with this exercise.

9. Kevali Pranayama (So-Ham) Breathing Exercise
   Kevali Pranayama focuses on identifying yourself with the universe and calming the mind. To practice, sit comfortably, inhale and exhale while repeating the mantra mentally. Listen to the sound of your breaths.

10. Kapalbhati Breathing Exercise
    Kapalbhati detoxifies the body, improves lung capacity, and brings energy. To practice, sit comfortably, take a deep breath, and exhale by pulling your stomach towards your backbone. Repeat this exercise for 20 breaths in three rounds.

11. Bhastrika Breathing Exercise
    Bhastrika involves forceful and fast breath in and out to increase lung capacity. To practice, sit comfortably and breathe forcefully while lifting your arms. Repeat this exercise for 2 rounds.

    These breathing exercises have numerous benefits for physical and mental health. Incorporating them into your daily routine can help you combat stress, anxiety, and improve your overall well-being. Remember to seek expert advice before starting any new breathing exercises to ensure they are suitable for your individual needs.