Breathing – Complete List of Tips

  • If you can add in the next month or so, 10 minutes – even 5 minutes – of deep breathing into the belly 2x/day.  This can begin to signal your body to move out of sympathetic overdrive (fight, flight, freeze) and more into the parasympathetic mode (rest, digest and repair).  Best to do this 1st in the am, and again before bed.  Huge biochemical and positive changes with deep, meditative breathing, and critical to adrenal health
  • Breathe in from belly up to chest, exhale from chest down to belly. Symmetrical breathing.
  • Deep breathing changes your gene expression to reduce oxidative stress.
  • 1 minute breath
    • 20 second inhale
    • 20 second hold
    • 20 second exhale
  • Scalene muscle affects our breathing (more research needed)
  • Breathe in water up to chin to provide resistance to diaphragm breathing for strengthening purposes
  • Pranayama
    • Inhale through one nostril and exhale through the other.
    • Start with inhaling through left nostril.
    • Breath with nose 24/7
  • Nasal breathing during workouts mitigates cortisol
  • Physical exercise with nasal breathing only can improve sleep
  • Nose breathing only (both in and out) makes work-outs more challenging, but it delivers nitric oxide (synthesized in nasal passages from arginine, another crucial amino acid) into the lungs, increases arterial CO2 tension, reduces heart rate for the same workload, and increases body oxygen level during and after exercise
  • Breathe with diaphragm not chest
    • Lie down with books on stomach to strengthen diaphragm
  • Breathing device
    • 2 feet of clear vinyl tubing 12mm in diameter (ace hardware)
    • Vitamin water bottle
  • Bikram yoga focuses on breathing too
  • Reduced breathing exercise (Buteyko breathing)
    • Inhale, shallow
    • Advanced: pause before each inhalation
    • Seek good air quality
    • Maintain good erect posture, sitting or standing
    • Normal to have frequent breaths, the key is to maintain shallow inhalations and relaxation
    • Develop light air hunger within 1-2 minutes, and maintain for >5 minutes.
    • Never take a deep inhalation or quick exhalation
    • Spend a total of >1 hr/day
    • If you breathe less, during the Reduced breathing period, you will notice the following signs:
      • The arms and feet will get warm in about 2-3 minutes after starting the RB (this is the central and most important sign present in over 90% students who practice it correctly).
      • The nasal passages will be clearer (especially when the nose was partly blocked before).
      • The nose will often become moist and cold in about the same 2-3 minutes. (However, this effect will not take place, if air quality is unsuitable for you or if you have chronic problems with sinuses and nasal breathing.)
      • The diaphragm will become slightly tense and unsettled. Indeed, if you breathe less, your breathing center tries to intensify respiration, while you are doing the opposite job: teaching the breathing center how to breathe less.
  • Long breath holds can have negative health effects; avoid
  • Hissing breathing exercise
    • Inhale deeply and hiss out air to make it as slow as naturally possible
  • Eating before going to sleep decreases sleep quality
  • Sleep when tired not when the clock says so
  • Overeating (especially fats/proteins) causes shortness of breath, so focus on breathing exercises after eating for at least a minute
  • Avoid being overheated, especially while sleeping. Seek being cool 24/7.
  • Talking/Singing for long periods of time  (10-20 minutes) causes hyperventilation. So, breath in through nose/diaphragm and take pauses or talk slower.
  • Avoid eating before sleeping

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