Out with the old, stale air and in with new fresh air. That’s the theme of two useful breathing exercises taught by pulmonary rehabilitation specialists. Like aerobic exercise improves your heart function and strengthens your muscles, breathing exercises can make your lungs more efficient.
Over time, stale air builds up, leaving less room for the diaphragm to contract and bring in fresh oxygen. With the diaphragm not working to full capacity, the body starts to use other muscles in the neck, back and chest for breathing. This translates into lower oxygen levels, and less reserve for exercise and activity. If practiced regularly, breathing exercises can help rid the lungs of accumulated stale air, increase oxygen levels and get the diaphragm to return to its job of helping you breathe.
First, Relax Neck and Shoulder Muscles
Now you’re ready to begin the exercises.
• Pursed Lip Breathing
• Pursed Lip BreathingThis exercise reduces the number of breaths you take and keeps your airways open longer. More air is able to flow in and out of your lungs so you can be more physically active. To practice it, simply breathe in through your nose and breathe out at least twice as long through your mouth, with pursed lips.
• Belly Breathing, aka Diaphragmic Breathing
As with pursed lip breathing, start by breathing in through your nose. Pay attention to how your belly fills up with air. You can put your hands lightly on your stomach, or place a tissue box on it, so you can be aware of your belly rising and falling. Breathe out through your mouth at least two to three times as long as your inhale. Be sure to relax your neck and shoulders as you retrain your diaphragm to take on the work of helping to fill and empty your lungs.
These exercises seem simple, but they take some time to master. Ideally, you should practice both exercises about 5 to 10 minutes every day.
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