A good health is a combination of both mind and body. They are intertwined. But due to modern life styles immense pressure and our negligent attitude towards our health, they often get affected.
Many of us do not know that breathing properly is also very important and also that it gets affected by stress. But if we can adapt some breathing techniques we can handle the problem. Irregular breathing can hinder the blood’s purification process which leads to indigestion and malnourished tissues and organs.
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All of these will happen because irregular breathing hampers the inhaling, through which oxygen enters the blood and cleans the poisonous body-wastes. This and many other mental blockages, such as-anger, tension, depression, anxiety etc can be controlled with the help of the following methods
Some Breathing Techniques To Improve Mental & Physical Health
Breathe Properly
Prior to learning any technique knowledge of proper breathingis essential in the discussion. Lie down on a mat on the floor. Keep legs straight and little apart, toes pointed outwards. Keep arms at your side without touching the body.
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Keep your palms up and eye closed. It is known as ‘relaxed body’. Never breathe through mouth but the nose. The inhale and exhale processes should be comfortable, so that the body does not get stressed easily.
And while doing so both chest and abdomen will move simultaneously. In case the abdomen is not moving then the lower part of lungs are not being used properly. It will affect the breathing process as a whole.
The Relaxing Sigh
Insufficient oxygen can cause repeated yawning and sighing. A sigh can be practiced as it releases tension. First sit or stand in an erect position. Breathe a deep sigh. The sound of deep relief will help air to rush out from lungs. Next inhale naturally. Repeat this process 10 to 12 times, whenever one will feel the need of relaxation.
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The Clenched Fist
Stand erect, with hands on side and relaxed. Next inhale and hold the natural breath and raise the arms in front, up and relaxed as well. Slowly bring the hands to shoulders. Slowly contract the palms into fists.
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The fists should be as tight as possible and reach the shoulder. Straighten your arms very slowly without relaxing the fists. Again pull back arms to shoulders and straighten them as fast as possible. Keep the fist tense. Do it several times. The clenched fist technique is very good in stimulating blood circulation.
The Rolling Breath
You will need a partner for the exercise. First lie on your back on the mat. Now your partner will put his one hand on your chest and another on the abdomen. Continue relaxed and deep breathing. Each inhale will be taken first in the 2 stages abdomen and then chest.
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Fill your belly with air and when it feels full, do not stop. Keep breathing into chest. Breathe out fully through the chest and abdomen simultaneously. Repeat this process. But breathe at natural rate. It relaxes and energizes you.
Imaginative Breathing
Lie down on a ‘relaxed body’ pose. Keep the hands lightly on the point where the ribs to separate above abdomen (solar plexus). Use the deep and relaxed breathing techniques for couple of minutes.
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As the name suggests, imagine while inhaling and exhaling, energy is pouring into the body and is stored in solar plexus and going to all part of the body respectively. Try and structure a mental picture of this technique. Do it daily for 5 to 10 minutes.
All these breathing exercise help us to handle stress in a better way and maintain both healthy body and mind. Hence they should be practiced in a daily basis.
