5 Breathing Techniques to Enhance Your Physical Health

Breathing is not just a basic life function; it also deeply impacts our physical health and mental well-being. Stress is currently a common affliction that undermines cognitive and physical peace. 

Adopting effective breathing techniques can greatly enhance the body’s functioning, improve oxygen intake, and reduce stress levels. Here, we explore five essential breathing techniques that can foster better physical health and a balanced life.

1. Diaphragmatic Breathing (Belly Breathing)

Diaphragmatic breathing is foundational and involves full engagement of the diaphragm with each breath. By practicing diaphragmatic breathing, you can maximize oxygen intake and promote relaxation. For practice, locate a comfy place, whether sitting or lying down, and put one hand on your chest and one on your tummy.

As you inhale slowly through your nose, your diaphragm should inflate sufficiently to expand your belly slightly, while the hand on your chest remains relatively still. Exhale through pursed lips and shrink your belly muscles to expel air. Regular practice of this technique for 5-10 minutes daily can help reduce stress and improve the oxygenation of your blood.

2. 4-7-8 Breathing Technique

The 4-7-8 breathing technique is another effective approach to soothe the nervous system, particularly beneficial for alleviating stress before bedtime. Initiate by sitting with your back upright and exhaling entirely through your mouth while producing a whoosh sound.

Close your lips and tuck your tongue over the top front teeth. Inhale quietly using the nostrils to four, pause your inhalation for seven seconds, then expel with a whooshing sound to eight.  Repeat this sequence three additional times.

3. Alternate Nostril Breathing (Nadi Shodhana)

Alternate nostril breathing is famous for its capability to harmonize the body and pacify the mind. It is thought to coordinate the two brain hemispheres, improving mental acuity and physical vigor. Sit properly with the back straight and shoulders loosen up. Utilize your right thumb to seal your right nostril and inhale gradually through the left nostril.

Next, close the left nostril with your ring finger, open the right, and exhale slowly. Continue this pattern, always alternating the nostril through which you inhale and exhale, for 5-10 minutes, ending with an exhale on the left side.

4. Sama Vritti (Equal Breathing)

Sama Vritti is a process that involves inhaling and exhaling for an identical period. This method is particularly effective for those new to breathwork as it helps cultivate balance and focus in both the body and mind.

How to Practice: Start by sitting comfortably with your back straight. Close your eyes to aid in directing your focus inward. Please breathe a slow, tranquil deep breath in using your nostrils and hold it for 4 seconds. Hold the breath momentarily at the top before exhaling smoothly through your nose for the same four-count. 

The equal duration for both inhaling and exhaling helps to regulate the nervous system, reduce stress, and enhance mental clarity. Practice this technique for a few minutes daily, increasing the time as you get used to it.

5. Kapalabhati (Skull Shining Breath)

Kapalabhati, often called Skull Shining Breath, is a slightly more advanced technique known for its energizing and detoxifying properties. It involves a series of rapid, forceful exhales and gentle inhales.

How to Practice: Sit in a relaxed place with your spine straight, resting your hands on the knees, hands pointing upward. Take a deep breath in, and then contract your lower belly to forcefully expel all the air from your lungs in a short burst. The inhale that follows should be passive, allowing the lungs to fill up naturally. 

Repeat this process in a rapid sequence of about 20 cycles at a time. This method is superb for decluttering the mind, generating warmth in the body, and cleansing the respiratory system.

Breathing exercises can bring significant improvement in your life, both mentally and physically. If you want to get the best out of breathing exercises, it is recommended to use breathing exercise device for the best results. 

Conclusion

Breathing exercises like these are not only simple to perform but also come with a host of benefits that can significantly improve your physical health and mental well-being. By incorporating these rituals into your daily schedule, you can boost lung capacity, regulate the nervous system, and foster a general feeling of serenity and equilibrium