What is Breathing Exercise and How is it Done? - Blog With Sidra

  The act of breathing, which is carried out throughout life from the first moment of life, can become so automatic that people are often un...

 The act of breathing, which is carried out throughout life from the first moment of life, can become so automatic that people are often unaware of it. For this reason, unlike other basic needs, this action is not given much thought. But what if the only basic need that is insufficient is breathing?

In the most general sense, the act of breathing through the respiratory system helps meet the body's need for oxygen. And in this respect, breathing is at the top of the list of basic needs for the continuity of life. The part so far consists of information that you are probably familiar with and that is not surprising... Well, do you think that these are the only qualities of an action that is emphasized at every opportunity as being of vital importance?

Various factors that people who are born with the ability to breathe properly encounter during their developmental periods can lead to changes in breathing patterns. This can cause imbalances in the oxygen-carbon dioxide cycle in the body, which can negatively affect the normal functioning of body functions. The breathing exercises used at this point aim to restore the ability to breathe correctly with some scientific techniques. Before applying these exercises, it is necessary to understand the correct breathing expression in full detail!

1. How to Breathe Correctly?

Of course, it is an undeniable fact that the lungs play a leading role in breathing! However, this fact may mislead the person into thinking that he or she is already breathing correctly. How Does? Take a look at the movements of your body right now. Your chest should be rising and falling as you breathe. And that's probably an indication that everything is fine for you... You're right, up to a point. But that's not all the details you need to observe!

Now take a look at your belly. If your belly does not expand first when you breathe, this means you are breathing incorrectly! Because there is another organ responsible for your breathing right under your ribs: the diaphragm... While the lungs have a fast breathing rhythm; The diaphragm has the ability to hold air for longer. In this way, the systems in the body can provide the air they need at the maximum level. When the diaphragm is excluded from breathing, the opposite situation occurs for vital functions!

2. What are the Correct Breathing Techniques?

Correct breathing techniques vary depending on the need for these exercises. But basically, what needs to be done is to learn to use the diaphragm effectively during breathing! And for this, there is a very simple breathing exercise that you can do daily without the need for expert supervision:

• Sit in a comfortable place and raise your torso in an upright position .
• Place your left hand on your belly and your right hand in the middle of your chest.
• First, exhale through your nose, completely emptying the air inside you.
• Then take a deep breath through your nose again. While doing this, inflate your abdomen first. And then, gently stretch your back and allow the air in your abdomen to move upwards.
• Finally, exhale gently through your mouth. Be careful to do this continuously until all the air inside you comes out!
  
  
  

3. What are the Benefits of Breathing Exercise?

The benefits of breathing exercises have a wide range of effects that cover basically all functions in the body! However, to list the ones that stand out with their reflection on daily life;

• Increasing sports efficiency,
• Preventing the feeling of fatigue,
• Panic attacks, anxiety, stress disorder, etc. relieving physical symptoms of psychological problems,
• Making it easier to fall asleep,
• Increasing concentration etc. effects, breathing exercises can be counted among the benefits.

4. Breathing Exercises You Can Do Easily

You must have noticed that your breathing changes when you are angry, afraid or embarrassed. Well, have you ever wondered why? In fact, the answer is quite simple: Perceptual systems working unconsciously in the brain see any real or imagined stress as a serious danger that puts the goal of "survival" at risk. In response, the "fight or flight" mechanism comes into play and begins to intensely secrete the energy you need to move.

While “fight or flight” signals help to survive in the face of a real problem; It begins to reduce the quality of life in cases where there is no danger. As a result of these signals that cause breathing to accelerate, the person may experience insomnia, stress, anxiety disorder, panic attack, etc. may face many problems. Sleep breathing exercise and panic attack/anxiety breathing exercise, which consist of very simple steps, can provide significant success in overcoming this situation!

4.1. Breathing Exercise for Sleep

If there is no organic reason for sleep disturbance, this problem is generally considered psychological. The mind, which becomes defensive due to intense stress, causes the feeling of tension to increase, especially at night when the person is most focused on himself.

While this condition sometimes manifests itself with physical symptoms, sometimes it only occurs in the inability to sleep or in intense thoughts. In such cases, effective breathing control can be a powerful help in overcoming this problem. If you are facing this kind of problem and need an effective breathing exercise; You can try the 4-7-8 breathing technique!

4.1.1. 4-7-8 Breathing Technique

4-7-8 breathing technique, Dr., who is the medical director at the University of Arizona Holistic Medical Center. One of the sleep exercises that Andrew Weil introduced to the literature! This breathing exercise can be easily done at home as it does not require any equipment or expert supervision. Moreover, Dr. Weil's "If it doesn't work, I'll quit the profession!" This technique, which he promotes with the claim that if done correctly, promises to fall asleep within 60 seconds!