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       #Post#: 80--------------------------------------------------
       BREATHING TECHNIQUES AND BENEFITS
       By: LightMove Date: December 8, 2021, 2:01 am
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       Breathing happens naturally on a regular basis. So why should
       you practice breathing exercises, better known as pranayama?
       Pranayama comes from the Sanskrit words “prana,” which means
       breath or life force and “ayama,” which means to extend or
       expand. When combined together, they mean extension of life
       force.
       On a daily basis, we are practicing unconscious breathing or
       involuntary breathing. Our brain stem is doing all of the work.
       On the other hand, conscious breathing is bringing awareness to
       the timing and location of your breath. By implementing
       conscious breath, you are engaging your brain more actively.
       Below are a few breathing techniques and their benefits.. First
       thing you will need to do is find a comfortable seated position.
       Sit up nice and tall, close your eyes and relax your body.
       Ujjayi Breath (Oceans Breath or Victorious Breath) *decrease
       stress*
       -With the mouth closed, take a long inhalation through the nose
       while slightly constricting the back of the throat.
       -This should produce an audible sound at the back of the throat.
       -Then, exhale slowly while slightly constricting your throat
       muscles.
       A really great way to practice this pranayama is to inhale for a
       count of five and then exhale for a count of five. It’s great to
       practice this while sitting so eventually you can incorporate
       this in your yoga practice.
       Belly Breath (Diaphragmatic Breathing) *decrease stress*
       -Start by lying on your back
       -Place one hand on your chest and the other on your stomach,
       just below your rib cage.
       -Breathe in slowly through your nose filling your belly with
       air.
       -You should feel your hand rise on your stomach, but your hand
       on your chest should remain still.
       -Then, exhale through your mouth and allow your stomach to
       lower.
       -Your chest should always remain still.
       Lion’s Breath (Simhasana Pranayama) *decrease stress or
       energizing*
       -Inhale deeply through your nose.
       -Exhale through your mouth making a “ha” sound. As you exhale,
       open your mouth wide and stick your tongue out towards your
       chin.
       -Try bringing your internal focus (dristhi) toward the center of
       your forehead (third eye).
       -Inhale, returning to a neutral face.
       -repeat 4-6 times
       Alternate Nostril Breathing (Nodi Shodhana) *increase
       relaxation*
       -Bring your right hand to your face and place your thumb on your
       right nostril, closing it.
       -Take a deep breath through your left nostril.
       -Hold the breath for one count then cover the left nostril with
       your ring finger.
       -Exhale through the right nostril
       -Continue the pattern for a couple minutes.
       Cooling Breath (Sitali Pranayama) *cooling and soothing the
       body*
       -Take 2 or 3 breaths through your nose.
       -Roll your tongue, curling the sides in through the center to
       form a taco shape.
       -Stick the end of your tongue out between your pursed lips.
       -If you can’t roll your tongue, simply purse your lips making an
       “O” with your mouth.
       -Inhale slowly through the tube formed by your tongue, as if you
       were sipping water through a straw.
       -Let the breath expand your chest and belly.
       -Close your mouth and exhale through your nose.
       -Repeat 5-10 times.
       The most basic type of deep breathing can be done by inhaling
       through the nose and exhaling through the mouth. Some of the
       benefits of breathing exercises, controlled breathing, or deep
       breathing has been shown to reduce stress and anxiety, promote
       relaxation, improve mood, increase lung capacity, raise energy
       levels, lower blood pressure, elevate athletic performance and
       decrease the prevalence of chronic illnesses. Having a deep
       breathing practice can help elevate your mood and overall well
       being.
       If you want more professional breathing training courses, you
       can also choose to use a breathing training device like OPUMP to
       help you effectively complete the breathing training courses,
       develop good breathing habits, and record your every breathing
       state. You can learn about your progress from your training
       records, and better breathing performance can bring you a better
       physical condition.
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