BEST 13 Tips of Exercise Will Improve Health and At TIME Against Reduces the Risk of Oral Infections
It is said that you cannot recover unless you are breathing properly. We breathe approximately 25,000 times a day and are especially aware of this during epidemics. James Nestor, author of “Breathe: The New Science of a Lost Art,” says that if there’s anything better with Corona, it’s that people are now paying attention to the way they breathe.
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How we breathe affects the cellular level of the body. Research has shown that changing the way we breathe affects our weight, allergies, asthma, snoring and attention. Some exercises can help you to breathe better in such a situation.
Doing these 13 exercises will allow you to breathe better
1. Keep the mouth closed
About half of us are chronic mouth breeders. Breathing in this way can cause lung problems and increase the risk of respiratory infections. It can also cause bad breath, sleep apnea and other health problems.
Breathing through the nose keeps the air warm and pure. This helps us to breathe whole and long. Apart from this nasal breathing takes in more oxygen and increases the amount of nitric oxide. Nitric oxide is a molecule that opens the blood vessels, increases their circulation and delivers oxygen, blood and other nutrients to all parts of the body. Nitric oxide affects immune function, weight.
However, approximately 40% of people suffer from nasal congestion due to allergies, sinusitis. Breathing with the mouth closed can be a challenge in such people. The first step is to open the nose. Some sprays and neti pots are available for this, says Nestor. I put eucalyptus oil in my nose.
2. Opening the nose
One of Patrick McConnell’s Oxygen Advantage exercises can help open the nose. Sit up straight, inhale and exhale comfortably through the nose. Then close both nostrils. Shake your face up and down and left to right until you need to breathe. When the nose is closed, breathe slowly through the compressed lips. Inhale quietly for 30 seconds to 1 minute and repeat five times.
3. Take a deep breath
An average person uses as little as 10% of his diaphragm. Chest breathing can put stress on the heart, stress in the neck-shoulder veins and keep you in constant low grade stress. Diaphragmatic breathing means that breathing through the abdomen allows us to take deeper breaths and this allows our lungs to take in more oxygen and reduce stress.
4. Breathing through the abdomen
Lie on your back and kneel to start. Keep one hand on the chest and the other hand on the abdomen. Inhale slowly through your nose so that your stomach grows. Hands placed on the chest should not be halva. Slowly exhale through the nose or compressed lips and feel the abdomen in its old position. Do this 5 to 10 times. When you start doing this technique easily, do it while sitting and standing
5. Take the ball and roll it
When you breathe in the chest, the neck, shoulders and upper part of the chest come out and become stronger. When the muscles of the upper body are tight, it usually stops the breathing process. Massaging the upper body with a tennis or massage ball will improve this and it will relax and relax the muscles.
6. Pectoral roll
Stand facing the wall and place the ball on the collar-bone. Turn to the wall and rotate the ball back and forth, right-left, several times below the clavicle. Rotate this to the other side of the chest as well.
7. Intercostal roll
Stand on one side against the wall and raise your hand against the wall. Touch the palm against the wall. Place the ball inside the arm-pit and roll it against the wall. Lower the ball an inch and repeat. Massage the intercostal muscles between the muscles until you reach the lower ribs. Repeat this process on the other side as well.
8. Upper back roll
Go back so you can stand with your back to the wall. Place the ball on top of your trapezius and go back to the wall. Gently rotate the ball over the outside of the shoulder and straighten. Repeat this process on the other side as well.
9. Neck release
Come down with a yoga block using your back and keep a thick book under your head. Turn your head to the right and place the ball behind the ear. Take five deep breaths. Then shake your head three and four times in yes and no. Then change the side
10. Stand up straight
Incorrect posture prevents the diaphragm and slows down activities such as blood flow and digestion. Stretching the legs, lengthening the back and opening the shoulders helps to decompress the spine.
11. Cat / Cow
Come to the table-top position on the ground. When you inhale, bring the abdomen down, push the chest forward, and look up. When exhaling, place the beard on the chest and bend the spine. Change the yoga posture of the cow and cat for breathing three to five times.
12. Keep space between the legs and fold towards the front
Stand on your feet and keep a distance of about 4 feet between the two. Bend the toes inwards. Tie your hands behind your back. Inhale, open the chest and bring the palms closer. When exhaling, fold the front side and bring your hands over your head. Use a towel if you have trouble holding hands.
13. Sue-Pine Spinal Twist Sleep with your back burning, kneels on your chest and take a few breaths. Then pull the hand out making a T shape in the opposite direction. When you exhale, keep both shoulder blades on the ground and lower the knees to the right. You can deepen the twist by looking at the left shoulder. Breathe several times in this position and bring the knee back in between. Exhale and turn it down to the left and twist in the other direction.