Helpfull tutorial #6

How to breathe

If you are reading this, you already know how to breathe. But have you stopped to think about the best way to breathe? Learned breathing techniques have been part of yoga and other practices for centuries. Breathing correctly is very important - not only to help you perform strenuous tasks, but to allow the lungs to fill up with air, aid in controlling the heart rate, and living . The benefits of proper breathing can assure you will not get pneumonia when you have a bad cough, by clearing the air passages to the lungs. Proper deep breathing also can assist you in relaxing before doing things that cause you to feel stress and nervousness. Here are instructions for a breathing exercise to help you improve your breathing.

Basic Breathing Exercise

1. Begin by taking your pulse. Before starting this breathing exercise, take your pulse. If you are extremely nervous, your pulse rate will probably be faster than normal.
2. Inhale deeply through your nose, keep your mouth closed, and hold it a few seconds. You will feel your chest (or, even better, your belly - if you're breathing through your diaphragm) expand.
3. Release it by blowing it slowly out through your mouth.
4. Do this a few times, and take your pulse again; you will be amazed to find a normal heart rate, and a feeling of being relaxed. The nerves and butterflies seem to have disappeared.

Belly Breathing

1. Remain calm. Have good posture.
2. Inhale through your nose at an even rate and allow your stomach to push-out, thus relaxing your diaphragm, and allowing more air to enter your lungs. You can place your hand on your abdomen and feel it being pushed away as your abdomen rises.[1]
3. Exhale slowly through your mouth and allow your stomach to return to its normal position. Exhaling should take double the time it took to do the inhale.
4. Repeat.
5. Note this method of breathing is said to allow the accumulation of chi energy in the 'tan t'ien', a point an inch and a half below the navel.[2]

Tips

* You should be doing this sitting with your back straight.
* Practice this exercise at least once a day, in the comfort of your own home, or in your car.
* When inhaling or exhaling if you breathe too slowly and find you need more air return to normal breathing. This is to relax you not to make you faint.
* Breathing predominantly with your diaphragm lets you take in a greater amount of air and is also somewhat of an exercise.
* If your nose is stuffy you may need to breathe through your mouth.
* When exercising, it is best to breathe in through your nose, and exhale from your mouth to keep the lungs clear and allow more air to enter. This will enable you to have more stamina, and allow for more prolonged exercise.
* Breathe through your nostrils if your mouth is closed