write down two ways to healthy breathing
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Answer:
If you’re breathing effectively, your breath will be smooth, steady, and controlled. You should feel relaxed and as though you’re able to get enough air without straining.
It should feel easy to breathe, and your breath should be silent or quiet. Your abdomen area will expand with each inhalation and contract with each exhalation. You can also feel your ribs expand to the front, sides, and back with each inhalation.
Answer:
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4 Breathing Techniques for Better Health
SHARETHIS ARTICLE
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How Breathing Better Can Improve Your Health
It’s something you do between 12 and 20 times a minute, and 17,000 to 30,000 times a day or more. We’re talking about breathing -- and if you’re not suffering from any type of congestion or illness, you probably don’t even realize you’re doing it.
But the fact that most people don’t even think twice about their breathing could mean that you’re missing out on something that could have a big impact on many different aspects of your body’s health and wellbeing. Here are four ways to use different breathing techniques to improve both your physical health and state of mind.
Breathing Techniques for Muscle Tension Relief
Try this breathing technique first thing in the morning - yes, even before your first cup of coffee. This morning breathing technique can help minimize muscle tension throughout the entire day.
Stand up straight and bend forward at the waist. Bend knees slightly, letting your arms hang limply, close to the floor.
Inhale slowly and deeply, and return to a standing position by slowly rolling your body up, lifting your head last.
Exhale slowly as you return to your original position.
Stretch your muscles a little, and repeat.
Breathing Techniques for Side Pain
Many people who exercise, especially runners, experience intense side pain known as side stitches. Side stitches are basically diaphragm spasms, and like other types of muscle cramps, they’re thought to occur from the strain associated with the accelerated breathing from exercise. The good news is, the better you get at exercising, the less likely you’ll be to experience debilitating side cramps.
But in the meantime, practicing deep “belly breathing” while running in particular can reduce the stress on the supporting ligaments of the diaphragm and can help relieve side stitches. Belly breathing simply means you’re using your stomach instead of your chest. Chest breathing is associated with shallow breathing, while belly breathing is associated with deep, productive breathing.
Before you hit the trails with your running partner, here’s how to figure out how to belly breathe. Simply lie down on the floor and place a hand on your belly. Breathe deeply. If you feel your hand rise and fall slightly with your breathing, congrats, you’re belly breathing! If your chest is moving instead of your stomach, you’re not breathing deeply enough, and need to adjust.