Best Breathing TechniqueJanuary 18, 2020
Ideally, our breathing should be relaxed, calm & deep. This can be achieved by anyone who tries to develop some awareness of this process. Sit in a comfortable, upright position or well-supported in a recliner or lie in your bed. Just try to relax, keep your eyes closed & bring your attention to your breathing. Observe your nostrils & feel the movement of air inwards as you inhale, then pay attention to the movement of air when you exhale. Now gradually pay attention to the chest & abdomen. Observe a gentle expansion as you inhale & relaxation as you exhale. After a few breaths, gently try to inhale a little deeper (feeling an expansion of the chest & abdomen), followed by a gentle, focused & slow exhalation through the lips (as the chest & abdomen gently contract), repeat. Do not force either phase of the breathing cycle. Try to have an equal duration for each inhale & exhale breath. Continue to breath in this manner for a few minutes, this will naturally bring your breathing rate to around 6-8 breaths per minute without any extra effort. Feel the calmness & relaxation. Try to do this type of ‘mindful breathing’ as often as possible during the day & definitely at night before going to sleep!
- Warm-up, is essential either in the form of gentle stretches or begin walking at a slow pace, similarly cool down also with stretches or a slower walking pace. This will minimize risk of muscle strain/injury.
- Posture – Keep a comfortable upright posture - head up, spine upright, shoulders relaxed.
- Take smooth, even strides allowing the arms to swing effortlessly. Walk briskly - if able OR, alternately vary the pace for a fixed distance to minimize fatigue.
- Breathe normally & deeply.
- You may use a pedometer if you wish to track the number of your steps.
- Try to walk at least 15-30 mins. daily preferable in a park/natural setting