Russian Breathing Exercises |

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Breathing is a fundamental biological process. Exercise as well as relaxation benefit from better focus on your breathing. Russian breathing exercises can help you in your fitness regimen, and they also have potentially rewarding benefits for asthmatics and those who need better relaxation techniques. While improved breathing may alleviate some medical symptoms, these exercises are not a substitute for prescribed medication or therapy from a health-care practitioner.

High-Tension Power Breathing

According to the Army Times, this Russian breathing exercise may assist during a heavy workout, making it easier to complete a series of push-ups or other form of strength training. High-tension power breathing may help the vascular system recover from short bursts of exertion so you can extend the workout longer. This breathing technique involves a coordinated rhythm of inhalation and exhalation. During the first half of the strength exercise, inhale while flexing your abs and glutes. As you reverse the muscle movement during the most rigorous part of the exercise, such as the vertical movement of a push-up, exhale forcefully. When you reach the end stage of the exercise, hold the resting position and inhale through the nose and exhale through the mouth forcefully. The breathing should be intense enough to be audible, almost as if your body resembles an air pump. Continue this breathing strategy on your next repetition.

Buteyko Method

The Buteyko Method is named after its creator, Dr. Konstantin Buteyko, a Russian doctor. The technique focuses on shallow breathing. According to a 2005 article in the journal Complement Ther Med, the Buteyko method offers promising evidence for effective treatment of asthma symptoms, but more clinical trials are necessary to fully gauge its implications. It should not be used as a substitute for regular medication, though it may reduce the use of as-needed inhalers. The Buteyko method focuses on the body's balance of carbon dioxide to oxygen. Oxygen is replenished and carbon dioxide reduced when you breathe in. Asthmatics breath more quickly as they try to restore normal respiratory function. This tips the balance more toward oxygen. The technique consists of breathing in for two shallow breaths through the nose. Do not breathe deeply. After the second breath, pause as long as comfortably possible before another inhalation. Practice daily until the pauses last 60 seconds. Your body will gradually get used to increased carbon dioxide levels, which may prevent asthmatic panic during an attack.

Systema

The Russian "Systema" method is a varied system for fitness-related breathing. The rhythm of inhalation to exhalation, as well as the depth of the breath, may change depending on the activity. The Systema technique focuses on adapting your breathing style to the work so you do not use more or less energy from breathing than necessary. The Systema breath-walk exercise breaks up the breathing process into two-step sections. You inhale through the nose over two steps, then hold for two steps, and exhale for two steps.

Exercises

Breathing Exercises For Healthy Lungs |

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Breathing exercises can help relieve stress, increase energy, and strengthen the breathing muscles. According to Brian Bradley, vice president of therapy protocol for the Egoscue Method, when you do breathing exercises, your chest and shoulders should not move. Instead, when you inhale, your diaphragm in your abdominal cavity should expand, and when you exhale, your abs should return to their normal resting position. You should do most of the breathing exercises in a standing position, which trains your stabilization muscles in your hips, torso and spine.

Basic Qigong Breathing

Many Chinese martial art practitioners uses the basic qigong exercise as a warm-up to increase focus and energy. Stand with your legs hip-width apart, and relax your shoulders and arms by your sides. Bend your knees slightly, and sink your weight toward the ground. Keep your spine upright and in a neutral position, where it maintains its normal curves.

When you inhale, slowly lift your arms up in front of your chest with your hands facing each other. Keep your fingers and hands relaxed as you lift. When you have reached the end of your inhalation, exhale through your nose and lower your arms at the same time. Do six to eight breaths for one or two sets before doing other dynamic warm-up exercises.

Active Downward Dog

This exercise moves your spine, hips and legs using a series of movements borrowed from yoga. According to Bradley, this combo teaches you to move and breathe properly at the same time, and you can use this basic method in other exercises.

Go on your hands and knees with your wrists below your shoulders and your knees below your hip joints. Exhale and push your tailbone up to the sky, straightening your legs at the same time. Push your heels to the ground, and turn your toes in slightly. Take another deep breath, and press your chest and ribs closer to your thighs. Hold the position for two deep breaths.

Return to the starting position, and repeat the pattern five more times.

Neutral Back

Sometimes standing or other positions may be too stressful or painful for people with back or hip pain. According to Anthony Carey, co-founder of Function First in San Diego, California, the neutral back position distributes your weight evenly throughout your body, eliminating stress from your joints.

Lie on your back with your legs draped over an ottoman or sofa. Place your arms out to your sides with your palms facing up. Breathe deeply as you lie there for three to five minutes. Be aware of how your breathing muscles move as you breathe.

Exercises

The Effects Of Exercise On Breathing |

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Exercise increases your breathing rate because your working muscles are demanding more oxygen, which they need to burn energy. As you exercise, your breathing accelerates so you can pull more air---and oxygen---into your lungs, where the oxygen is transferred to the blood and then delivered to your muscles. According to the American Council on Exercise, the rate of your breathing is a reliable measure of how hard you are exercising.

The Benefits of Hard Breathing

Exercise---in addition to decreasing your risk of stroke, heart disease, colon cancer, breast cancer and dementia---can also reduce breathlessness problems in patients with chronic lung disease. According to the University of Maryland Medical Center, exercise does not improve lung function, but it strengthens limb muscles and thus minimizes shortness of breath and improves endurance.

Effects of Exercise on Asthma

Exercise in warm, moist environments. Doctors at the University of Maryland Medical Center say swimming is an excellent form of exercise for asthma sufferers. They also recommend yoga for its breathing and chest expansion exercises, which reduce stress and open airways. People who suffer from exercise-induced asthma should warm up and cool down properly and avoid exercising in cold, dry air. Asthma patients should get a doctor's OK before starting an exercise program.

Using Breathing to Gauge Your Effort

Determine your effort level by how hard you are breathing. For moderate-intensity exercise, such as walking, you should not be breathing so hard that you can't carry on a conversation, the American College of Sports Medicine says. For vigorous-intensity exercise, such as jogging, your will be breathing faster, but you should still be able to talk in short sentences.

Proper Breathing Pattern During Exercise

Bring in enough oxygen and expel all the carbon dioxide. Fitness expert Stew Smith, a former Navy SEAL, recommends runners use a 3:2 ratio when inhaling and exhaling during exercise. For instance, a runner would inhale for three steps and fully exhale during two steps to ensure his working muscles are getting enough oxygen. While lifting weights, always exhale during the exertion portion of the lift.

Exercises

Cadence Breathing Exercises |

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The term "cadence" refers to a pattern of breathing engaged while running. Most runners try a cadence that is related to the amount of steps being taken, while other runners prefer a cadence that is all their own. If you are thinking seriously about running, you should know that good runners always keep a steady cadence while running to regulate their breathing and lung function. Finding a cadence that works for you through cadence-breathing exercises can help you improve your stamina while running.

Step Ratio

Most runners prefer a cadence that is related to the timing of when their feet hit the pavement, notes the Military website. A popular cadence ration is a 3-to-2 inhale and exhale pattern where you inhale for three counts and exhale for two to make sure your body gets the optimum amount of oxygen for the most stamina. No matter what the most popular cadence ratio is, you should find the one that works best for you by going for a jog and testing out several rations until you find the one that makes you feel the best while exercising.

Musical Cadence

Those who like to workout with music may find that using the beat of the songs is an excellent way to practice cadence, notes the Trying Fitness website. Before exercising, fill your iPod with songs that keep a rhythm that is fairly close to the pace that you would like to set. Sit down and listen to the music, mapping out your cadence for each song. You may find that interspersing upbeat songs with slower songs gives you the right amount of stamina and intensity through your workout. Once you have practiced breathing in time with the music, try listening as you workout. You will likely end up tweaking your rhythm when exercising, but your music can give you an ideal way to control your breathing through cadence.

Affirmation Chanting

If you are the type of person who uses affirmations and mottoes to keep going when exhausted, turn your affirmations into inspirational chants that control your breathing and keep you going when you are fatigued. Adopt a chant of short, one syllable words, like "I can do this." Then, practice breathing in with the chant and breathing out, to create a 4-to-4 ratio of breathing. If you want to adopt a 4-to-3 ratio, try chanting "I can do this" while inhaling and "Yes, I can" while exhaling. This will help control your breathing and give you an extra boost of confidence while exercising.

Exercises

Breathing Exercises For Parkinson's |

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Parkinson's disease can affect how a person breathes, caused by posture issues and less elasticity in the chest cavity's musculature, according to the "Parkinson's Focus Today" blog. Lack of adequate oxygenation forces the body to work harder to provide oxygen to cells throughout the body, and it causes people diagnosed with Parkinson's to tire faster and more easily. It also leaves them more susceptible to respiratory conditions, such as pneumonia. Learning a few basic breathing techniques can help people with Parkinson's increase their stamina and endurance, as well as provide vital exercise to chest muscles and the diaphragm, which is used in breathing.

High Breathing

Focus on breathing deeply through your nose as often as possible. Breathing through the nose helps exercise and maintain elasticity in the lungs, "Parkinson's Focus Today" says, allowing better exchange of oxygenation to all cells of your body. Breathe deeply, and using the "high breathing" technique of Pranayama Yoga can help control breathing, according to Dr. Mehmet Oz. Sit up straight, and focus movement at the upper-chest area around the ribs, shoulders and shoulder blade area, ABC of Yoga suggests. This is a more shallow form of breathing that can be performed by pulling in your stomach and lifting your chest outward during an inhale. Practice four or five inhales through your nose to exercise your upper chest.

Complete Breath

"The Complete Breath" is another form of Pranayama breathing often recommended to people diagnosed with Parkinson's disease. It involves a larger movement and function of the lungs than high breathing, according to ABC of Yoga. This exercise works the entire respiratory system. Sit straight, and inhale through your nose. Your entire rib cage, shoulders and shoulder blades should lift upward with your inhale. Your inhale also should make your abdomen puff out slightly as your lungs fill with air. Inhale slowly, counting to 5, then hold your breath for a moment, and then slowly exhale. Repeat this exercise several times.

Nourishing Breathing

Sit comfortably, but with your back straight and your shoulders down, suggests Sit and Be Fit. Place your hands on your lap, then inhale deeply through your nose. Focus on feeling your lungs fill with air, from the bottom to the top. As you inhale, let your hands lift from your thighs and open up and to the side of your body. Hold your breath for a moment, then exhale slowly through your mouth, imagining that your lungs are losing air from the top to the bottom. Repeat this exercise several times a day.

Exercises

Breathing Exercises For Free Diving |

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Free diving is an aquatic activity in which you hold your breath while diving under water. It uses the human body's ability to lower its pulse and shrink blood vessels to endure high pressure and no oxygen while diving without an oxygen tank. Free diving can be dangerous, posing health hazards for your heart, lungs and body. However, performing breathing exercises for free diving can help your lungs become conditioned to the physical demands required.

Condition

Step 1

Perform aerobic exercise two to three times per week to help increase your lung capacity. During aerobic exercise, your small blood vessels widen to deliver more oxygen and reduce carbon dioxide buildup. The more aerobic exercise you do, the better your body will become at holding your breath for longer.

Step 2

Perform Pranayama Yoga to increase lung capacity by improving the flexibility of your rib cage and allow your lungs to fully expand. According to "Yoga Journal," this type of breathing exercise boosts lung capacity by strengthening your diaphragm.

Step 3

Condition and stretch your lungs by performing the lung stretch exercise. Inhale deeply, filling your upper and lower chest to capacity, then exhale forcefully to eliminate all air in your lungs.

Exercise

Step 1

Warm up your body and your lungs by inhaling deeply, holding your breath at the top of the breath, then exhaling over a five-second time period. Repeat five or six times to finish your warm-up.

Step 2

Inhale deeply a few times, then hold your breath for one minute. Walk slowly as far as you can before taking a breath. This allows you to record how far you can go before taking a breath.

Step 3

Practice deep breathing exercises to increase your lung capacity and learn how to reduce your heart rate so your body consumes less oxygen. Place your hands on your stomach and exhale completely out of your mouth. Inhale deeply through your nose, pushing your hands out with your stomach. Now, hold your breath for five seconds, increasing each time you do this exercise. Slowly release the air through your mouth.

Tips and Warnings

• Perform breathing exercises for free diving daily in order to increase your lung capacity and enable you to dive for longer.
• Free diving poses health risks for your heart, lungs and body due to the intense water pressure and length of time your body goes without oxygen, so speak with a doctor before beginning free diving.

Exercises

Cadence Breathing Exercises |

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The term "cadence" refers to a pattern of breathing engaged while running. Most runners try a cadence that is related to the amount of steps being taken, while other runners prefer a cadence that is all their own. If you are thinking seriously about running, you should know that good runners always keep a steady cadence while running to regulate their breathing and lung function. Finding a cadence that works for you through cadence-breathing exercises can help you improve your stamina while running.

Step Ratio

Most runners prefer a cadence that is related to the timing of when their feet hit the pavement, notes the Military website. A popular cadence ration is a 3-to-2 inhale and exhale pattern where you inhale for three counts and exhale for two to make sure your body gets the optimum amount of oxygen for the most stamina. No matter what the most popular cadence ratio is, you should find the one that works best for you by going for a jog and testing out several rations until you find the one that makes you feel the best while exercising.

Musical Cadence

Those who like to workout with music may find that using the beat of the songs is an excellent way to practice cadence, notes the Trying Fitness website. Before exercising, fill your iPod with songs that keep a rhythm that is fairly close to the pace that you would like to set. Sit down and listen to the music, mapping out your cadence for each song. You may find that interspersing upbeat songs with slower songs gives you the right amount of stamina and intensity through your workout. Once you have practiced breathing in time with the music, try listening as you workout. You will likely end up tweaking your rhythm when exercising, but your music can give you an ideal way to control your breathing through cadence.

Affirmation Chanting

If you are the type of person who uses affirmations and mottoes to keep going when exhausted, turn your affirmations into inspirational chants that control your breathing and keep you going when you are fatigued. Adopt a chant of short, one syllable words, like "I can do this." Then, practice breathing in with the chant and breathing out, to create a 4-to-4 ratio of breathing. If you want to adopt a 4-to-3 ratio, try chanting "I can do this" while inhaling and "Yes, I can" while exhaling. This will help control your breathing and give you an extra boost of confidence while exercising.

Breathing

Chinese Breathing Exercises |

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Poor breathing habits can negatively affect the body by taking away energy and dulling the mind. As the body ages, the rib cage and surrounding muscles become stiff from disuse and the act of inhaling becomes more difficult. This can be alleviated by performing breathing exercises that cause the lungs to fill completely. Proper breathing will increase energy and mental clarity, according to researchers at the University of Missouri Kansas City (UMKC).

Belly Breathing

Lie on your back with your feet flat on the floor and knees bent. Pay attention to your normal breathing pattern for a few moments and try to determine which parts of the body are impacted by the act of breathing. Warm your hands by briskly rubbing them together and place them on your belly with the center of your hand on your navel. Breathe in and let your belly and hands rise with the inhalation and fall with the exhalation. The rise and fall of the belly indicate the full and efficient use of the lungs.

Rapid Breathing

Inhale three times rapidly through your nose without exhaling. On the first inhale, lift your arms from your sides straight out in front of your body to shoulder height. With the second inhale, open your arms straight and spread them to the side while keeping them at shoulder height. Lift your arms over your head with the third inhale. Exhale through your mouth while lowering your arms in an arc until they rest at your sides. Researchers at UMKC recommend 10 to 12 repetitions, but caution that the elderly should only perform this exercise while seated, as hyperventilation can occur if it is not done properly.

Tan Tien Breathing

While inhaling, pay attention to the area of your body located 2 inches below your navel. Sense the breath filling your lower abdomen. Place your hands on the area and feel how your body responds to this deep breathing. While exhaling, visualize any tension and toxins in your body escaping.

Tai Chi Breathing

Sit in a straight-backed chair with your back straight and chin tucked toward your chest. Cup your right hand over your left and place your palms on your belly in the same position as that used in the belly breathing exercise. Focus on your lower belly while breathing in through your nose and out through your mouth. Breath in for one second, hold for a second and breath out, counting until reaching 10. If focus is lost, start over. With practice, the breathing will deepen into your lower belly area, experts at TaiChiRevolution.com report.

Breathing

Breathing & Body Awareness Exercises |

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Breathing and body awareness are part of practicing yoga. Breathing exercises, called pranayama in Sanskrit, is the regulation of breath so one can tap the energy that is within each breath. Yoga incorporates breathing exercises that massage the organs and rejuvenate the body with new blood, fluids and oxygen. Proprioception is your capacity to sense where your body is in space, and yoga poses train the mind to be keenly aware of the body's movements.

Ocean Breath

Sit in a comfortable seated position to practice the yoga breathing exercises. Take note of any altered state of mind after practicing each method. Ujjayi breathing is an exercise that engages the abdominal muscles. Breathe in through your nose and exhale with your mouth open, like you are fogging up a window. Then breathe in through your nose and out through your nose, narrow the throat passage or glottis so the airway is tighter, and create a rushing sound that mimics the sound of the ocean. The body benefits because it increases your intake of oxygen, slows the breath, helps build energy and maintains an increased pressure in the abdomen area to support the spine.

Alternate Nostril Breathing

Nadi Shodhana, also known as alternate nostril breathing, is a breathing exercise that reduces mental tension linked to anxiety and insomnia. Alternate nostril breathing balances the body and mind and calms the nervous system by switching the inhalation and exhalation through the nostrils one at a time. It lowers your heart rate and, according to the Yoga Journal website, synchronizes the right and left halves of the brain. Raise your right hand to the nose with the little finger and thumb extended and bend the other three fingers on the palm. Close your right nostril with the thumb and inhale through the left nostril. Retain the breath and close the left nostril with your little finger. Open the right nostril and exhale. Inhale through the right nostril. Retain the breath and close the right nostril with your thumb. Open the left nostril and exhale. Repeat the cycle five times.

Stand Like a Mountain

The basic element of all yoga poses starts from mountain pose (Tadasana in Sanskrit). Tada means a mountain and is a basic standing pose that is the foundation of yoga practice. Mountain pose is similar to the "anatomical position," except the palms face the thighs. The feet are together and firmly planted on the ground. The legs are straight with the hips directly over the standing base. The spine is stretched long and the crown of the head reaches up for an erect stance. The correct technique of standing without putting weight to one side, too far forward or too far back is the building block that leads to proper weight distribution, balance and body awareness.

Breathing

Freediving Breathing Exercises |

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Freediving is diving without an oxygen tank. The human body makes various adaptations to endure high pressure and lack of oxygen while underwater, including a drop in pulse and the shrinking of blood vessels. This sport can be very dangerous, posing health risks for your heart, lungs and body. However, training with freediving breathing exercises helps your lungs expand to hold more oxygen so you can stay under water longer.

Aerobic Exercise

Aerobic exercise uses the large muscles of the arms and legs, maximizing the oxygen in your blood and increasing blood flow to your muscles and lungs. Your body's capillaries, or small blood vessels, widen to deliver more oxygen to your muscles and reduce carbon dioxide and lactic acid build-up. As your body gets used to aerobic exercise, your lung capacity increases for better freediving ability. This will help increase your depth capacity and the time you are able to hold your breath when under water. According to the Mayo Clinic, aerobic activity such as running, walking, dancing and swimming all help improve the lungs and heart.

Yoga

Yoga, particularly pranayama, helps increase lung capacity by improving flexibility of the rib cage, back and shoulders so that the lungs can expand fully, according to an article published in "Yoga Journal." This type of breathing training boosts lung capacity by conditioning the diaphragm to more fully oxygenate the blood. Research at Ball State University looked at 287 college students and how yoga taken twice a week can affect lung capacity. All of the students, including athletes, smokers and asthmatics, showed significant lung capacity improvement by the end of the study.

Lung Stretch

This exercise will help complete the exchange of air that helps revitalize your lungs and flush out any carbon dioxide in your body. Inhale deeply until you cannot breathe in anymore, filling both your upper and lower chest to capacity. Now, exhale fully.

Breath Holding

This exercise helps you be able to function while you are holding your breath. Inhale deeply a few times, then stop breathing and hold your breath for one minute. Walk slowly as far as possible before you take a breath. Walking further each time you do this exercise helps you see and record how your lung capacity is increasing and gives you a goal to reach.

Deep Breathing

This can be performed standing or sitting. It helps increase your lung capacity for freediving by relaxing you and reducing your heart rate to reduce the amount of oxygen your body needs to consume. Place your hands on your stomach, and exhale completely out of your mouth. Now, push your hands out with your stomach as you inhale deeply through your nose. Hold your breath for two to five seconds, increasing the length of time each time you perform this exercise. Slowly and steadily release your breath through your mouth, feeling your hands move back in as your lungs empty their air.

Exercises

Cadence Breathing Exercises |

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The term "cadence" refers to a pattern of breathing engaged while running. Most runners try a cadence that is related to the amount of steps being taken, while other runners prefer a cadence that is all their own. If you are thinking seriously about running, you should know that good runners always keep a steady cadence while running to regulate their breathing and lung function. Finding a cadence that works for you through cadence-breathing exercises can help you improve your stamina while running.

Step Ratio

Most runners prefer a cadence that is related to the timing of when their feet hit the pavement, notes the Military website. A popular cadence ration is a 3-to-2 inhale and exhale pattern where you inhale for three counts and exhale for two to make sure your body gets the optimum amount of oxygen for the most stamina. No matter what the most popular cadence ratio is, you should find the one that works best for you by going for a jog and testing out several rations until you find the one that makes you feel the best while exercising.

Musical Cadence

Those who like to workout with music may find that using the beat of the songs is an excellent way to practice cadence, notes the Trying Fitness website. Before exercising, fill your iPod with songs that keep a rhythm that is fairly close to the pace that you would like to set. Sit down and listen to the music, mapping out your cadence for each song. You may find that interspersing upbeat songs with slower songs gives you the right amount of stamina and intensity through your workout. Once you have practiced breathing in time with the music, try listening as you workout. You will likely end up tweaking your rhythm when exercising, but your music can give you an ideal way to control your breathing through cadence.

Affirmation Chanting

If you are the type of person who uses affirmations and mottoes to keep going when exhausted, turn your affirmations into inspirational chants that control your breathing and keep you going when you are fatigued. Adopt a chant of short, one syllable words, like "I can do this." Then, practice breathing in with the chant and breathing out, to create a 4-to-4 ratio of breathing. If you want to adopt a 4-to-3 ratio, try chanting "I can do this" while inhaling and "Yes, I can" while exhaling. This will help control your breathing and give you an extra boost of confidence while exercising.

Breathing

Proper Breathing Exercises |

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Breathing correctly can help alleviate the negative impact stress has on the body, researchers at the University of South Florida say. It is essential for maintaining a healthy lifestyle and can help prepare the body for external stresses. The American Medical Student Association (AMSA) asserts that proper breathing techniques can become a habit with practice.

Abdominal Breathing

AMSA recommends that this exercise should be practiced twice a day, "whenever you find your mind dwelling on upsetting thoughts" or are feeling pain. Place one hand on your chest and the other on your abdomen. Inhale deeply and ensure that the hand on the abdomen is rising more than the hand on your chest. Exhale through the mouth and inhale deeply through the nose. Hold the breath for a count of seven. Exhale slowly while counting to eight. Repeat for five deep breaths at the rate of one breath every 10 seconds.

The Sigh

Researchers at the University of South Florida note that sighing and yawning can be sighs that the body is not receiving enough oxygen. They say that the act of sighing relieves stress and can be a method of relaxation. This exercise can be performed while sitting or standing. Breathe in deeply and exhale while sighing and allowing a sound of relief to escape the body. Inhale naturally and repeat the exercise whenever necessary to experience a feeling of relaxation.

Bellows Breathing

The AMSA notes that this technique can help the body create more energy whenever needed. It is performed sitting in a chair with the back straight. With the mouth closed, breath in and out through your nose as fast as possible. Visualize a bicycle pump pumping up a tire quickly. The inhale is the upstroke and the exhale is the downstroke. Do this as quickly as possible, AMSA suggests, with as many as two to three cycles per seconds. This exercise will work the base of the neck, chest and abdomen. Practice this exercise for no longer than 15 seconds at the beginning and slowly increase your practice time by five seconds. The AMSA warns that hyperventilation can occur, resulting in a loss of consciousness, therefore this technique should be practiced in a safe place.

The Clenched Fist

This breathing exercise will stimulate the respiratory, circulatory and nervous systems, researchers at the University of South Florida say. It is performed while standing straight with your hands and arms relaxed at your sides. Inhale and hold a natural breath. Raise your arms in front of the body while keeping them completely relaxed. Slowly bend the arms and bring your hands to your shoulders. While bringing your hands in towards your body, contract your hands into fists so that when they reach the shoulders they are clenched as tightly as possible. Hold the fists clenched as you push your arms outward very slowly. Rapidly pull and push your arms back and forth to the shoulders while holding the clenched fist several times.

Exercises

Yogi Breathing Exercises |

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The practice of controlled breathing during yoga is called pranayama. Dozens of yogi breathing exercises exist, and which ones you choose depend on your goals, style of practice and physical condition. According to "Yoga Journal," focusing on the breath fosters health and promotes mental clarity.

Ujayi

Ujayi breath is fundamental to flowing yoga practices such as vinyasa flow and ashtanga. You may incorporate ujayi breath into a physical set of poses, or simply perform it as a breathing practice on its own. To perform the breath, inhale through your nose and direct the air toward your abdomen. As you exhale, let the breath tickle across the back of your throat while making a "ha" sound---similar to the gentle rush of ocean waves. Try to keep your mouth closed as you exhale. This breath practice creates a soothing rhythm to your breath helping to calm you. The awareness of the breath helps you focus on the present and your experience in class, rather than having your mind worry about daily stresses. The breath also helps soothe you, so that you can better hold poses and induce a more relaxed state.

Kapalabhati

The purpose of kapalabhati is to cleanse your system of tension, excess mucus and chest blockages. The breath is rapid and focused on the diaphragm muscle. Kapalabhati roughly translates into "skull shining" breath, and is believed to help reduce brain fog and fuzzy thinking. Do be aware that this breath, if practiced too aggressively, can cause dizziness. To perform the breath, sit in a comfortable position and take two normal breaths. Exhale by powerfully contracting the lower belly--between the pubis and navel---and blowing out your nostrils. Quickly suck the air back in through your nose for two counts and again rapidly exhale. Beginners only need to do about 8 total one-second breaths. End by taking a few long, steady inhales and exhales. As you become more skilled, you can work your way up to 20 or 30 repetitions.

Alternate Nostril Breathing

Alternate nostril breathing, known as anuloma viloma, is good for those just beginning a focused Pranayama practice. During the breath cycle, inhale through one nostril for 4 counts, hold the breath for 16 counts and then exhale through the other nostril for 8 counts. The benefits of this breathing technique, according to the ABC of Yoga website, is to encourage heightened functioning of both sides of the brain. The technique is also believed to calm the mind and the entire nervous system. Gently press your right thumb against your right nostril to close it and inhale using your left nostril for 4 counts. Retain your breath, with the thumb and pinky finger closing both nostrils for 16 counts. Exhale using the right nostril for a count of 8. Commence with the other side, breathing through only the right nostril while the pinky finger closes the left for a count of 4, close both nostrils and retain the breath for 16 and then release to exhale through the left nostril for 8. Start with three rounds of the total exercise, working your way up to as many as 20.

Exercises

How To Do Breathing Exercises For Stress Relief |

Everyone experiences periods of stress now and then. This can be from a happy event such as getting married, a job promotion or buying a new home. You may also experience feelings of stress if you are diagnosed with a chronic illness, lose your job or are dealing with a loss. While there are a lot of meditation and relaxation techniques out there to try, just doing a simple breathing exercise can help to bring your stress levels down.

Step 1

Find a quiet spot, a place where you can relax and will not be disturbed for 15 to 20 minutes. It is physiologically more relaxing to lie down, however you want to avoid falling asleep, so you may need to sit. Plan to take at least 15 minutes for your breathing exercise and find a way to time yourself that will not startle you. You can use some quiet music that will play for the exact time you want to meditate or use a relaxation CD.

Step 2

Do nasal breathing. Most of us breathe shallow and through the mouth. Since your nasal passage contains special structures designed to help purify and warm the air you inhale, it is more relaxing to inhale and exhale just through the nose. If you have respiratory or sinus problems you can inhale through the nose and exhale through pursed lips. If you find that you get dizzy, take a few breaths through the mouth and then return to nasal breathing. With time you will get more used to breathing just through the nose.

Step 3

Use deep diaphragmatic breathing. Above your stomach and underneath your lungs is your diaphragm muscle. This muscle helps you to breathe. When you inhale you want your stomach to move outwards. This creates room for the diaphragm to drop which in turn allows the lungs to take in air and fully expand. When you exhale, you want the stomach to move inwards. As the the diaphragm muscle is engaged it moves upwards. This helps to compress the lungs so you can push the air out and clear your lungs. Breathing this way may feel backwards at first, since there is a tendency to pull the stomach in with the inhale, but you will find it gets easier with practice.

Step 4

Allow the breath to help your body and mind relax. Start taking slow deep belly breaths. Try to make each breath a little deeper and a little slower. With each exhale let go of any tension and allow the body to sink into relaxation. If it helps, you can use the first few minutes to scan the body. Inhale into any areas that feel tight or tense, and then let the tension go as you exhale. You can also physically tighten your muscles as you inhale and then relax them as you exhale.

Step 5

Keep your attention on your breath. Be fully aware of the sensation of breathing deeply. Feel the air entering and exiting your nose. Be aware of your stomach gently rising and falling with the breath. For the next 15 minutes allow your attention to remain on the breath. If your mind wanders, just simply, without judgment, bring your attention back to your breath. When first learning this technique you may need to bring your attention back quite often. However, this also will get easier with practice. If it helps you can also silently say one on the inhale and two on the exhale. The goal is to shift your mind away from stressful thoughts and focus just on your breathing. This sends a signal to the body and mind that you are relaxed and there is nothing to feel worried about.

Step 6

Incorporate alternate nostril breathing. Take your right thumb and close off your right nostril. Inhale fully and deeply through your left nostril. Use your right index finger to close off the left nostril as well. Gently hold the breath in for a moment. When it feels natural to do so, remove your right thumb and allow the right nostril to open. Exhale fully through the right nostril. Then let go of the nose completely and gently hold the breath out for a moment. Repeat except this time block the left nostril. Inhale through the right nostril and exhale through the left. Continue for 10 to 15 minutes, alternating the sides the of nose you inhale and exhale through.

Step 7

Come out of your meditation slowly. Allow yourself to return to normal breathing and come out of the breathing exercise slowly. Take a few moments to notice how this exercise makes you feel. Avoid returning right back to a hectic schedule. Aim to do some type of breathing technique at least 15 minutes each day.

Tips and Warnings

• If you have sinus or respiratory issues, or tend to become dizzy breathe in a way that feels comfortable to you.
• Do not breathe forcefully as this will create stress in the body. Inhale and exhale slowly and in a relaxed fashion.

Things You'll Need

• Meditation CD

Breathing

Nasal Breathing Exercises |

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Various nasal breathing techniques can stimulate the parasympathetic nervous system, which regulates digestion, lowers blood pressure and improves sleep quality. Unilateral forced nostril breathing, or inhaling exclusively through one nostril, can also stimulate different parts of the brain and improve your performance on right-brained or left-brained activities.

Alternate Nostril Breathing

Also known as channel cleaning breath, alternative nostril breathing is the practice of exhaling and inhaling through one nostril at a time. According to Yoga Journal, channel cleaning breath can lower the heart rate, reduce stress and anxiety, promote balance between the two sides of the brain and purify the pathways in the body through which energy flows. In a 2008 study conducted by the Department of Physiology at Nepal Medical College in Kathmandu, Nepal, researchers tested the effects of alternate nostril breathing on a group of healthy adults, who engaged in alternate nostril breathing for 15 minutes every morning for four weeks. Participants demonstrated significant decreases in heart rate and blood pressure and an increase in parasympathetic activity.
To practice alternate nostril breathing, sit in a comfortable position and close your right nostril with your thumb. Inhale through your left nostril, then close that nostril and exhale through the right. Repeat the process, this time inhaling through the right nostril and exhaling through the left. Repeat the entire cycle three to five times.

Right Nostril Breathing

Various studies support the idea that inhaling through one nostril for an extended period of time can stimulate the function in the opposite side of the brain. Research conducted at the Department of Neurosciences at the University of California San Diego showed that EEG amplitudes increase in the opposite brain hemisphere in participants who engaged in single nostril breathing. In a study conducted at the Swami Vivekananda Yoga Research Foundation in Bangalore, India, participants performed better at a left-brain activity after engaging in right nostril breathing and alternate nostril breathing. To practice right nostril breathing, close your left nostril with your thumb and inhale through your right. Release the left nostril and close the right for the exhale. Continue inhaling through the right nostril and exhaling through the left for one to three minutes. According to Yoga Journal, right nostril breathing stimulates the brain and increases body heat. Right nostril breathing may be beneficial before performing left-brain activities such as logical and analytical tasks. A separate study at the Yoga Research Foundation also found that right nostril breathing was associated with a significant increase in metabolism.

Left Nostril Breathing

To stimulate the right side of the brain, inhale through the left nostril and exhale through the right. Yoga Journal reports that the effects of left nostril breathing are the opposite of right nostril breathing: it can calm the brain and cool the body, and is useful in the treatment of obsessive-compulsive disorder and anxiety. Kundalini yoga recommends practicing left nostril breathing before bed to engage the parasympathetic nervous system and relax the body.

Breathing

Belly Breathing Exercises |

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The way you breathe affects your whole body, mood and health. When under stress, you may experience short, shallow breaths using your shoulders rather than your diaphragm. Over time this pattern can turn into a habit, leading to symptoms such muscle tightness, elevated blood pressure and feelings of anxiety. Breathing fully and softly sends a message to your nervous system to calm down. As your muscles relax and your blood pressure decreases, you attain a sense of well-being.

Sense Your Breath

A few minutes a day doing this simple awareness exercise can help you to improve your quality of breath, reduce symptoms of stress and alleviate lower back discomfort.
Lie on your back with your knees bent and the soles of your feet on the floor hip-distance apart. Place your hands on your belly. Begin to sense the movement of your belly as you breathe. Don't purposefully change your breath in any way. Simply "listen" with your hands as you allow your breath to slow and your awareness to unfold. Do this for 15 to 20 breaths.

Exhale with Sound

Use sound on the exhale to help support the organs and soothe the emotions. This exercise will help you to engage areas of your lower abdomen, free the diaphragm and calm the nervous system.
Rest on your back with your knees bent and hands resting on your belly. Take a moment to sense yourself on the floor. Notice the curve of your back, the weight of your pelvis and the way your shoulders rest. When you are ready, exhale and softly draw in the part of the belly just below your navel as you make a snakelike "s-s-s" sound. At the end of your exhale pause and "listen" for the urge to inhale. Breathe in, allowing the lower belly rise, and repeat. Do this for 10 breaths.

Expand in All Directions

A full and dynamic breath has the capacity to affect your spine, pelvic floor and organs. It allows for the ribs to articulate or move in the joints they share with the spine and can produces a massage-like effect on the organs in the visceral cavity.
Lie on your back with your knees bent and hands on your abdomen. Notice how you receive support from the floor and the movement of your breath. As you inhale, imagine you are slowly filling a balloon. Your belly expands forward into your hands, backward toward the floor, up into your ribs, down into your pelvic floor and out to the sides. Start small and fill the balloon a bit more with each breath. Do this for 20 breaths. Rest and notice what has changed.

Breathing

Mouth Breathing Exercises |

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Deep breathing is a relaxation technique that releases tension from your body. Since shallow breathing limits your oxygen intake, breathing exercises can help you avoid fatigue, raise your energy, and increase alertness. Typically, you will use your mouth during the exhale portion of breathing exercises, after inhaling through your nose.

Relaxing Breathing

Relaxing breathing is a deep breathing exercise that helps you to relax --- such as when falling asleep --- or relieve internal tension. Sit with your back straight, the tip of your tongue resting behind your upper front teeth. Exhale through your mouth, around your tongue, making a whooshing sound. Close your mouth and inhale silently through your nose to a count of four. Hold your breath and count to seven, then exhale completely while counting to eight. This equals one breath. Inhale again and repeat three more times. Be sure to inhale quietly through your nose and exhale with a whooshing sound through your mouth, always keeping your tongue in place.

Stimulating Breathing

Stimulating breathing evolved from a yoga breathing technique, and raises energy and alertness. The effort of this type of breathing should be felt in the diaphragm, stomach, chest, and the back of the neck. Close your mouth, relax, and inhale and exhale rapidly. Keep your in and out breaths as equal as possible, performing three in-and-out breath cycles per second. This is a noisy breathing exercise, and you should be able to hear the air whooshing in and out of your nose. Do not perform this exercise for more than 15 seconds on your first attempt. Instead, try to increase by five seconds each time you perform the exercise until you reach a full minute.

Breath Counting

This mouth-breathing exercise is a simple technique used in Zen Buddhist practice. Sit with your back straight and your head leaning slightly forward. Close your eyes and relax, then take a few deep breaths. Your breath should be quiet and slow, but its depth and rhythm can vary. To begin, exhale and count "one" to yourself. The next time you exhale, count "two" Continue until you reach five, counting just the exhalation, then start over, again counting to five. Try to do 10 minutes of this meditation, never counting higher than five.

Sitting Breathing Exercise

This exercise emphasizes inhalation to increase oxygen intake, and exhalation to expel stale air and impurities from your lungs. Your body will be flooded with fresh oxygen, energizing and balancing you. Sit with your spine elongated and your hands on your knees. Look straight ahead of you, and relax your shoulders. Exhale forcefully through your mouth to empty your lungs. Simultaneously, tighten you stomach muscles and bend forward to help expel the air. When your lungs are completely empty, relax your stomach muscles and inhale softly through your nose as you sit up. When your lungs are about half-full, start exhaling again. Perform 10 rounds, two to three times a day. If you begin to feel dizzy, stop and take a few slow breaths to regulate your breathing.

Breathing

Quick Breathing Exercises |

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Chronic stress may result in breathing that is unnatural or irregular---causing us to feel stressed and tired. Enhancing your breathing function can improve your energy and mood. Breathing exercises do not have to take a lot of time or effort. Practicing breathing exercises a few minutes every day can help improve your quality of life.

Relaxation

Focusing on rhythmic breathing can enhance relaxation. According to Claudia Cummins of Yoga Journal, focus on the diaphragm as the breath mechanism to put your body at ease. Keep the upper body relaxed---especially the chest and shoulders---and inhale to inflate the belly. Exhale slowly for a second or two longer than the inhalation. Pause momentarily after each exhale before taking another breath. While this breathing exercise may be performed for 10 minutes or longer, taking two or three quick minutes to focus on this relaxing breath can help to release feelings of serenity.

Correct Over-Breathing

Panic or anxiety can cause some people to breathe too rapidly and deeply, creating feelings of breathlessness. When not controlled, hyperventilation---or over-breathing---can cause intense feelings of panic and may even require hospitalization. According to the U.S. National Library of Medicine and the National Institutes of Health, some quick breathing techniques can help you regain control of your breathing and raise the level of carbon dioxide in your blood. Try breathing through pursed lips or putting a finger over one nostril to reduce the amount of oxygen you take in with each breath.

Stress Management

Living in a constant state of stress can cause your regular breathing pattern to become rapid and unsteady. Marianne Ross, Ph.D wrote in Self Help Magazine that experiencing a satisfying, complete breath occasionally helps the lungs to work to capacity and energizes you. Try placing yourself in a comfortable seated or reclined position. Exhale deeply, drawing the belly in, and then inhale as you allow the abdomen to inflate. Allow the chest to inflate as you continue to draw in breath, then raise your shoulders up to the ears. Hold this breath for a few seconds. Exhale slowly, drop your shoulders, relax your chest and finally allow your abdomen to deflate. Work on keeping the breathing pattern as smooth as possible, repeating the exercise one or two more times.

Exercises

Different Breathing Exercises |

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The quickest way to reduce stress is to take several deep breaths: This simple action brings oxygen into the lungs and expels toxins. Pranayama, or breath control, is a part of Ashtanga yoga, meaning "eight limbs" or the eight elements of yoga that includes yoga postures, meditation and other practices.
No matter where you are, you can use the following three breathing exercises to reduce anxiety or tension. If you are pregnant or have high blood pressure, get medical clearance first.

Lion's Breath Reduces Stress

For many people, having a quick-breathing technique to help them regain control of their temper can be very useful, such as when they are driving in traffic. This can be safely done if you continue to pay attention to the traffic at the same time.
Inhale deeply for a count of three and exhale sharply through the mouth with a short "Ha!" sound. A variation of Lion's breath, it expels pitta, or heat. Do two to three rounds and return to normal breathing.

Easy Breath

Shallow breathing occurs when we receive sudden bad news or are in a stressful situation such as chasing down an impromptu deadline at work. Place one palm on the top of the chest where the sternum sits and the other hand at the lowest part of the belly. Inhale for a count of three to the top hand, feeling it rise with your inhalation and keeping the chest lifted, exhale to the bottom hand, feeling it drop with the end of the exhalation. Repeat three to five more times. Once you learn this breath work, it can be done without placing your palms on your chest or belly, and can be done inconspicuously at work.

Three-Part Breath

Three-part, or viloma breath is a classic pranayama for meditation. It is not appropriate for women who are on a menstrual cycle or are pregnant as it is too heating.
Inhale to a count of four from the lowest part of the belt line, pause. Inhale to the level of the belly button, pause. Last, inhale to the top of the sternum (center of the collar bones), filling the side and back of the chest, pause. Exhale in reverse order: chest, belly, lower belly. Rest by taking several normal breaths and do the breath once more. This can be done first thing in the morning or before going to bed as a balancing breath that helps you access more of your lungs and more fully oxygenate the body.

Breathing

Russian Breathing Exercises |

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Breathing is a fundamental biological process. Exercise as well as relaxation benefit from better focus on your breathing. Russian breathing exercises can help you in your fitness regimen, and they also have potentially rewarding benefits for asthmatics and those who need better relaxation techniques. While improved breathing may alleviate some medical symptoms, these exercises are not a substitute for prescribed medication or therapy from a health-care practitioner.

High-Tension Power Breathing

According to the Army Times, this Russian breathing exercise may assist during a heavy workout, making it easier to complete a series of push-ups or other form of strength training. High-tension power breathing may help the vascular system recover from short bursts of exertion so you can extend the workout longer. This breathing technique involves a coordinated rhythm of inhalation and exhalation. During the first half of the strength exercise, inhale while flexing your abs and glutes. As you reverse the muscle movement during the most rigorous part of the exercise, such as the vertical movement of a push-up, exhale forcefully. When you reach the end stage of the exercise, hold the resting position and inhale through the nose and exhale through the mouth forcefully. The breathing should be intense enough to be audible, almost as if your body resembles an air pump. Continue this breathing strategy on your next repetition.

Buteyko Method

The Buteyko Method is named after its creator, Dr. Konstantin Buteyko, a Russian doctor. The technique focuses on shallow breathing. According to a 2005 article in the journal Complement Ther Med, the Buteyko method offers promising evidence for effective treatment of asthma symptoms, but more clinical trials are necessary to fully gauge its implications. It should not be used as a substitute for regular medication, though it may reduce the use of as-needed inhalers. The Buteyko method focuses on the body's balance of carbon dioxide to oxygen. Oxygen is replenished and carbon dioxide reduced when you breathe in. Asthmatics breath more quickly as they try to restore normal respiratory function. This tips the balance more toward oxygen. The technique consists of breathing in for two shallow breaths through the nose. Do not breathe deeply. After the second breath, pause as long as comfortably possible before another inhalation. Practice daily until the pauses last 60 seconds. Your body will gradually get used to increased carbon dioxide levels, which may prevent asthmatic panic during an attack.

Systema

The Russian "Systema" method is a varied system for fitness-related breathing. The rhythm of inhalation to exhalation, as well as the depth of the breath, may change depending on the activity. The Systema technique focuses on adapting your breathing style to the work so you do not use more or less energy from breathing than necessary. The Systema breath-walk exercise breaks up the breathing process into two-step sections. You inhale through the nose over two steps, then hold for two steps, and exhale for two steps.

Exercises

Emphysema Breathing Exercises |

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Emphysema falls under the general category of chronic obstructive pulmonary disease (COPD). Emphysema is a chronic condition that occurs when the air sacs in your lungs become damaged. This restricts the amount of oxygen that can get to your lungs, causing you to feel tired and out of breath. The leading cause of emphysema is smoking. In additional medical treatment, you can take steps to help yourself if you have this condition. Quitting smoking and doing daily emphysema breathing exercises should be a part of an overall plan.

Diaphragmatic Breathing

Breathing exercises can improve your emphysema symptoms, according to the Mayo Clinic. Diaphragmatic breathing is easiest to do while lying down. Place one hand on your chest and one on your abdomen. As you breathe try to make the hand on the abdomen move and the hand on the chest stay still. You can also rest pillows on your body if that is more relaxing then using your hands. Inhale slowly and deeply as the abdomen and hand rise up. Exhale slowly and deeply as the hand and abdomen go down. Diaphragmatic breathing is often taught through the nose. This is difficult if you have emphysema. For that reason, start with breathing through the mouth. As your lungs get stronger, you may be able to do some nasal breathing. Work up to taking ten to fifteen deep breaths, two to three times per day.

Pursed Lip Breathing

According to the National Emphysema Foundation, exercising at the right level can strengthen your lungs and improve your quality of life. Due to the damage emphysema causes, you may have difficulty completely emptying your lungs because the airways can collapse. Pursed lip breathing can help to combat this and allow you to clear your lungs completely. First inhale through the nose. Take a slow deep breath in but do not strain. Then slowly and gently blow the air out through pursed lips (make a small circle with your mouth). Do not blow hard or try to force the air out as this will constrict the lungs. The exhale should take twice the time it took to inhale. Do this exercise several times during the day. It will help to make your lungs stronger and give you energy to get through the day.

Incentive Spirometer

If your breathing difficulties are interfering with daily life, your doctor or physical therapist may suggest using an incentive spirometer. This device will give you feedback as to how well your lungs are functioning. Start by gently emptying your lungs. Place the tube in your mouth and inhale slowly and deeply. Without straining try to raise the ball in the tube as high as you can. Remove the tube from your mouth and record your results. Hold your breath in for a few seconds. Then exhale slowly. Next, take ten to fifteen slow deep breaths without the devise. After using the spirometer, you should try to cough to help clear out your lungs. Check with your doctor or physical therapist as to how often you should use your spirometer.

Breathing

Respiratory Breathing Exercises |

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The lungs need to be exercised just like any other part of the body, especially if you've been diagnosed with an illness or disease that affects lung function, such as chronic obstructive pulmonary disorder, emphysema or pneumonia. Lack of exercise or deep breathing may result in a decrease in oxygenation levels, stiffness and reduced elasticity, according to the Center on Aging Studies Without Walls.

Belly Breathing

Practice belly breathing, also called abdominal breathing, to help exercise lung tissues, the diaphragm and enhance expansion and cleaning of the lungs. Lie on your back on the floor or your bed. The Center on Aging Studies Without Walls suggests putting a small pillow behind your head and under your knees. Put your hands on your stomach, just beneath the rib cage with your fingers almost touching. Inhale slowly and steadily. Your fingertips should travel apart from each other and the stomach should rise slightly. Repeat slow inhales and exhales for about 5 minutes daily.

Tai Chi Breathing

Do this exercise while sitting, as some individuals may experience hyperventilation when first learning this technique. Sit in a chair, arms at your sides. Inhale through the nose and take three short breaths. At the same time, synchronize your arms. On the first breath, lift your arms straight out in front of you at shoulder height. On the second breath, move your arms to your sides at shoulder height. On the third breath, lift your arms over your head. Exhale slowly, lowering your arms to your sides. Repeat this exercise two to three times.

Diaphragmatic Breathing

If you've been diagnosed with chronic obstructive pulmonary disorder, or COPD, diaphragmatic breathing may help you take in the most oxygen with every breath. When you're feeling short of breath, sit down. Inhale deeply and slowly through your nose and count to one, then pretend you're going to whistle. Purse your lips and hold that position while you breath out through your mouth for two counts, slow and steady. Relax the lips and inhale through your nose, then exhale again through your pursed lips. Repeat this process until you don't feel so short of breath, suggests the Canadian Lung Association.

Exercises

What Are The Benefits Of Breathing Exercises? |

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Though breathing is an involuntary bodily function, practicing various breathing methods can significantly improve your health and well-being. Yoga Journal reports that the stresses of daily life constantly engage the sympathetic nervous system, resulting in an increased heart rate and rapid breathing. Deliberate deep-breathing exercises can counter those effects, bringing the nervous system back into balance, slowing the heart rate and promoting a state of deep relaxation. Breathing exercises can also target certain health conditions such as altitude sickness or asthma.

Promoting Relaxation and Reducing Stress

Deep-breathing exercises can help reduce stress and promote a sense of calmness and well-being. According to a 2005 study by the Columbia College of Physicians and Surgeons in New York, yogic breathing exercises enhance mood, attention, mental focus and the ability to handle stress. Researchers recommend a 30-minute daily breathing practice as supplement to treatment programs for stress, anxiety, post-traumatic stress disorder, depression, and stress-related medical illness. Helpguide.org reports that the state of relaxation triggered by deep breathing helps bring the nervous system back into balance by reducing stress hormones, slowing the heart rate and relaxing the muscles. The body's natural relaxation response also increases energy, boosts the immune system, and heightens motivation, productivity and problem-solving skills.

Combating Altitude Sickness

Certain breathing exercises can help prevent or lessen the severity of altitude sickness, reports Yoga Journal. Altitude sickness occurs when available oxygen decreases, resulting in headaches, nausea, fatigue and dizziness. Breathing exercises combined with proper hydration can promote the flow of oxygen throughout the body. Before engaging in high-altitude activities, practice rapid breathing exercises that quickly increase oxygen levels, such as kapalabhati breathing, or skull brightener breath. Kapalabhati breathing consists of short, sharp exhales alternated with passive inhales. Work your way up to 75 to 100 exhalations. Also, try a few rounds of alternate nostril breathing, in which you use your thumb and forefinger to close one nostril and then the other.

Relieving Asthma

According to Yoga Journal, 17 million Americans suffer from asthma, a condition marked by coughing, wheezing and inflamed air passages. For asthmatics, breathing is often difficult, rapid and shallow. Yoga Journal defines asthma as a disturbed breathing pattern, which you can correct with breathing exercises that restore the body's natural breathing rhythm. Consult your doctor before engaging in intense breathing exercises if you are pregnant, have diabetes, kidney disease or chronic low blood pressure, or if you have recently had abdominal surgery. If you have asthma, avoid rapid breathing exercises such as kapalabhati, or those that tighten the throat. Focus on breathing through your nose, which may initially be difficult. Once or twice daily, engage in slow and easy rhythmic breathing, using longer exhalations and pauses before inhalations.

Exercises

Quick Breathing Exercises |

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Chronic stress may result in breathing that is unnatural or irregular---causing us to feel stressed and tired. Enhancing your breathing function can improve your energy and mood. Breathing exercises do not have to take a lot of time or effort. Practicing breathing exercises a few minutes every day can help improve your quality of life.

Relaxation

Focusing on rhythmic breathing can enhance relaxation. According to Claudia Cummins of Yoga Journal, focus on the diaphragm as the breath mechanism to put your body at ease. Keep the upper body relaxed---especially the chest and shoulders---and inhale to inflate the belly. Exhale slowly for a second or two longer than the inhalation. Pause momentarily after each exhale before taking another breath. While this breathing exercise may be performed for 10 minutes or longer, taking two or three quick minutes to focus on this relaxing breath can help to release feelings of serenity.

Correct Over-Breathing

Panic or anxiety can cause some people to breathe too rapidly and deeply, creating feelings of breathlessness. When not controlled, hyperventilation---or over-breathing---can cause intense feelings of panic and may even require hospitalization. According to the U.S. National Library of Medicine and the National Institutes of Health, some quick breathing techniques can help you regain control of your breathing and raise the level of carbon dioxide in your blood. Try breathing through pursed lips or putting a finger over one nostril to reduce the amount of oxygen you take in with each breath.

Stress Management

Living in a constant state of stress can cause your regular breathing pattern to become rapid and unsteady. Marianne Ross, Ph.D wrote in Self Help Magazine that experiencing a satisfying, complete breath occasionally helps the lungs to work to capacity and energizes you. Try placing yourself in a comfortable seated or reclined position. Exhale deeply, drawing the belly in, and then inhale as you allow the abdomen to inflate. Allow the chest to inflate as you continue to draw in breath, then raise your shoulders up to the ears. Hold this breath for a few seconds. Exhale slowly, drop your shoulders, relax your chest and finally allow your abdomen to deflate. Work on keeping the breathing pattern as smooth as possible, repeating the exercise one or two more times.

Breathing