Breathing is the only way our body can get oxygen and oxygen is an important element in our body to function. Breathing is natural and effortless action. However, breathing has a huge impact on our health and fitness. Breathing exercises can help in maintaining fitness.
4 breathing exercise to follow.
· Bhramari
Bhramari Pranayama is a breathing exercise that helps to calm your mind by reducing stress and anger. It is also said to help build confidence and controlling blood pressure.
How to do?
•sit comfortably and keep your spine erect.
•close your eyes and focus on your breathing
•inhale
•while exhaling makes breathing a low medium pitched sound in the throat.
• notice the effect of sound in your mouth and body.
• repeat for six rounds
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Anulom vilom
Anulom vilom also know as alternate breathing method is very effective for respiratory problems like asthma. It is best to relieve you from stress and headaches.
How to do?
• sit in padmasana or sukhasana, rest your hands on your knees.
• begin with closing your left nostrils and inhale with your right nostrils. Hold your breath, close your right nostril and exhale with your left nostrils and continue with each nostril alternatively.
• focus on your breathing.
• continue this for 60 times divide at a different time of the day.
· Kapalbhati
Kapalbhati is said to help with diabetes,PCOS and also detoxify your body. Kapalbhati can also help you lose weight and stay fit. It also helps reducing stress.
How to do?
• practice on an empty stomach
• sit in Vajrasana of padmasana .
• keep your palms open on your knees facing the ceiling.
• keep your spine straight.
•Inhale and breathe out while pulling your stomach in.
• repeat this for 20 times as 1 set. Initially, you can begin with 2-3 sets.
· Ujjayi pranayama
Ujjayi pranayama is said to help calm your mind and gain awareness. It helps physically as well as emotionally. Reduces stress and help build physical strength and begins to warm your body.
How to do?
• sit in an erect position in sukhasana or padmasana.
•close the mouth and constrict the throat
•make a short exhalation and start inhaling in one long unbroken breath.
•allow the air to pass through the constricted throat, creating a friction sound.
•make sure to keep your body and neck erect.
• continue inhaling until you full your chest hold for 6 sec and then exhale naturally.
• follow this routine of 5 rounds per session daily.
• begin with the count of 3-sec inhalation and 6-sec retention.
** if you are facing any heart-related issues don’t practice this method.
You can also find videos on YouTube to understand better.
