Take a deep healing breath
The lungs are the key to good health. Maintaining good lung health is especially important during these trials.Experts guide us through some exercises that keep them supple and efficient
The new coronavirus mainly attacks the lungs. Obviously, the spotlight is directed at the lungs and how to strengthen them. Breathing is a conscious effort or sequence of breathing exercises. By deliberately changing the breathing pattern, breathing practitioners can experience many physical, mental, emotional, and psychological benefits.
“Deep breathing helps restore diaphragmatic function and increase vital capacity. The goal is to build the ability to breathe deeply during all activities, not just at rest,” said Vijay, a pulmonologist at Apollo Hospital. Dr. Kumar Chennamshetty said.
Humming during exhalation is one such technique. It helps increase the production of nitric oxide in the body. “Nitric oxide helps neuroplasticity (building and repairing the nervous system), dilating blood vessels and allowing more oxygen to reach the entire body.
Humming also provides calm and healing, reduces stress and helps the patient maintain recovery mode. This is the science behind chanting Oum kaaram. This chant may promote the connection between the body and the universal energy (cosmic energy) and promote healing from the angle of the universe, “explains Dr. Bijay Kumar.
If a bedridden patient does not exercise, the base of the lungs can partially collapse, increasing the risk of infection. “As you recover from a lung infection, you need to strengthen the muscles that help you breathe. These muscles include the diaphragm and chest wall muscles,” says Dr. Vijay Kumar. Walking is a recommended exercise. During the recovery period, it is advisable to walk to improve overall conditioning.
l Week 1: 5 minutes, 5 times a day
l Week 2: 10 minutes, 3 times a day
l Week 3: 15 miles per day
Yoga expert Mansi Grati shares several breathing techniques.
Nostril breathing: Yoga breathing techniques may improve lung function and respiratory endurance.
How it is done:
l Sit in a comfortable position with your legs crossed.
l Place your left hand on your left knee.
l Lift your right hand toward your nose.
l Exhale completely and use your right thumb to close your right nostril.
l Inhale through the left nostril and close the left nostril with your finger.
l Open the right nostril and exhale from that side.
l Inhale through the right nostril and close it.
l Open the left nostril and exhale from the left side.
This is one cycle. Continue for up to 5 minutes. Always exhale on the left side to complete the exercise.
Pranayama Breathing: Pranayama is an ancient practice that controls your breathing. Two highly effective pranayama techniques:
1. Vritti Pranayama: This allows you to practice in a comfortable sitting position with your spine straight and your eyes closed. You can count in your head as you inhale and exhale to ensure even breathing. Make sure your breathing is slow and deep. Start counting from 1 to 3 and slowly increase the count from 1 to 6. Once you get used to this, you can increase your exhalation to twice the inhalation count (1 inahle: 2 exhale ratio).
2. Anulom Vilom Pranayama: Alternating nostril breathing. Sit in a comfortable position with your spine straight and your eyes closed. Fold the index and middle fingers of your right hand, operate the right nostril with your thumb, and operate the left nostril with your ring finger and little finger. Place your left hand on your lap. Practice equal breathing (1: 1 inhaled exhalation). Close the right nostril and exhale and inhale through the left nostril. Then close the left nostril and exhale and inhale through the right nostril. Continue for at least 10 rounds.
Abdominal Breathing: This is a deep breathing method that acts on the diaphragm, a dome-shaped muscle sheet in the lower part of the thorax that is primarily involved in respiratory function.
How it is done:
l Place one hand on your chest and the other on your stomach.
l Inhale through your nose for about 2 seconds. You need to experience the air moving through the nostrils to the abdomen and the stomach expanding.
l Pursed your lips (like drinking with a straw), lightly press on your abdomen, and exhale slowly for about 2 seconds.
l Repeat these steps several times
Take a deep healing breath
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