October 10, 2020 is celebrated as the World Mental Health Day. The objective of this day is to spread awareness about mental health issues and taking efforts in supporting those. Research indicates breathing exercises have therapeutic potency. These breathing techniques can promote a healthier heart and brain.
3 Breating Exercises to Optimum Mental Health
Morning Breathing to Kick Start Your Day.
This is a great exercise to relieve stiff muscles and clear your respiratory tract when you get up in the morning.
- Stand up and bend forward from the waist. Keep the knees slightly bent. Let your arms hang loosely to the floor.
- Inhale slowly and deeply.
- Roll your body up slowly, lifting your abdomen, chest, and shoulders before your head. Do not stand up quickly with your head first.
- Once you are in a full standing position, hold your breath.
- As you begin to bend forward again, exhale slowly. Repeat this several times to loosen your body.
Renew Midday Energy with the stimulating breathing technique.
This exercise is used in yoga. It can increase your energy and help you to feel more alert.
- Keep your mouth closed, then inhale and exhale rapidly through your nose. Keep your breaths as short as possible. Don’t worry if you make a lot of noise.
- Try to breath in and out in rapid succession three times in one second. This makes the diaphragm work hard. After each set of three, breathe normally.
- Be careful and do this exercise for only 15 seconds when you first begin.
- With practice, slowly increase the duration of the exercise by five seconds each time.
Relax at the end of the day with the 4-7-8 breathing exercise.
This exercise is intended to relax and calm your body and mind.
- Sit with your back straight.
- Move the tip of your tongue behind your upper front teeth.
- Exhale completely through your mouth, leaving your tongue behind your teeth.
- As you count to four, close your mouth and then inhale softly. Then hold your breath while you count to seven.
- Exhale through your mouth counting to eight.
- These steps comprise one breath of 4-7-8.
- Start over again by inhaling.
- Repeat the steps three more times.
Use these breathing techniques throughout the day to help you regulate stress levels and pump oxygen into your heart and brain.
Think about using these techniques in your daily routine!