Revive Your Respiratory Health With These 5 Simple Exercises

Breathing is something we all do without thinking. It’s an automatic function that keeps us alive. However, with the increasing levels of pollution and sedentary lifestyle, our respiratory health is taking a hit. Poor air quality, smoking, and other environmental factors have led to an increase in respiratory issues such as asthma, COPD, and bronchitis. Respiratory issues can be debilitating, affecting an individual’s quality of life and overall health. Fortunately, there are ways to improve your respiratory health, and it starts with simple exercises.

Today, we’ll explore five simple exercises that can help revive your respiratory health.

Exercise 1: Diaphragmatic Breathing

Diaphragmatic breathing or deep breathing is a type of breathing that involves the contraction of the diaphragm muscle. The diaphragm is a sheet-like muscle that separates the chest from the abdomen and plays a crucial role in the breathing process. Deep breathing can help improve lung function, increase oxygen intake, and reduce stress and anxiety levels.

To perform diaphragmatic breathing:

• Lie down on your back or sit comfortably.
• Place one hand on your chest and the other on your abdomen.
• Inhale deeply through your nose and feel your belly expand.
• Exhale slowly through pursed lips, feeling your belly move inward.
• Repeat for 5-10 minutes, focusing on your breath.

Exercise 2: Pursed-Lip Breathing

Pursed-lip breathing is a technique that involves inhaling through the nose and exhaling through pursed lips. This technique can help improve breathing patterns, increase oxygen intake, and reduce shortness of breath.

To perform pursed-lip breathing:

• Sit comfortably with your back straight.
• Inhale deeply through your nose for 2-3 seconds.
• Purse your lips as if you were going to whistle.
• Exhale slowly through your pursed lips for 4-6 seconds.
• Repeat for 5-10 minutes, focusing on your breath.

Exercise 3: The 4-7-8 Breathing Technique

The 4-7-8 breathing technique is a simple yet effective exercise that can help reduce stress and anxiety levels, improve sleep quality, and promote relaxation.

To perform the 4-7-8 breathing technique:

• Sit comfortably with your back straight.
• Inhale deeply through your nose for 4 seconds.
• Hold your breath for 7 seconds.
• Exhale slowly through your mouth for 8 seconds, making a whooshing sound.
• Repeat the cycle three more times.

Exercise 4: Alternate Nostril Breathing

Alternate nostril breathing or Nadi Shodhana is a yoga breathing practice that involves breathing through one nostril at a time. This practice can help improve lung function, increase oxygen intake, and reduce stress and anxiety levels.

To perform alternate nostril breathing:

• Sit comfortably with your back straight.
• Place your left hand on your left knee, palms facing upward.
• Place your right hand on your nose, using your thumb to close your right nostril and your ring finger to close your left nostril.
• Inhale deeply through your left nostril.
• Close your left nostril using your ring finger and exhale through your right nostril.
• Inhale deeply through your right nostril.
• Close your right nostril using your thumb and exhale through your left nostril.
• Repeat the cycle for 5-10 minutes, focusing on your breath.

Exercise 5: Rib Stretch

Rib stretching is a simple exercise that can help improve lung function, increase oxygen intake, and reduce tension in the chest and back muscles.

To perform rib stretching:

• Stand or sit comfortably with your back straight.
• Place your hands on your hips.
• Inhale deeply through your nose, expanding your ribcage.
• Hold your breath for 2-3 seconds.
• Exhale slowly through your mouth, contracting your ribcage.
• Repeat for 5-10 minutes, focusing on your breath.