A regular routine can help reduce the level of anxiety in those who are experiencing stress from the epidemic, according to research. When it comes to a morning routine, all you have to start with is your body and breathing. Mindfulness meditation can even improve concentration and decision-making, research has shown.
As a yoga instructor, I have prepared these breathing exercises to relax your body and mind while giving you the energy of your day.
Yoga and meditation involve breathing in and out through the nose. It perfectly allows the diaphragm - the main breathing-breathing muscle - and a deep and calm breath. For cardio and strength training you need to breathe through the nose and mouth to expel carbon dioxide.
These five simple breathing exercises address different breathing patterns. Each exercise will stimulate your mind and body to start the day. Do one of these exercises for two to three minutes every morning.
1. Basic deep breathing
If you practice yoga you have probably practiced this type of breathing, but I often find that many of my clients are not sure how to get started.
Find somewhere comfortable and quiet to sit in where you won’t be distracted.
Breathe deeply through your nose for five seconds, counting in your head. Then slowly inhale through the nose for five seconds. Only pay attention to your breathing movements.
When you breathe in, the diaphragm contracts, pulling air into your lungs. As the diaphragm stiffens, it moves downward, pushing the contents of the abdomen downwards and extending the abdominal wall outwards. When you exhale, the diaphragm relaxes and air escapes from the lungs while the abdominal walls become flattened.
It is also known as diaphragmatic or abdominal breathing. When practiced consistently, it can help you relax, lower your heart rate, increase your metabolism and even help lower blood pressure.
2. Alternative nasal breathing
Alternative Nose Breathing You may have heard of other types of breathing in yoga classes. This type of breathing can be done during meditation or just to relax.
Sit comfortably with your left hand on your left knee and your right hand on your nose.
After exhaling, use the thumb of your right hand to cover your right nostril. Breathe through your left nose.
Then use your pointer finger to close the left nostril and drop your thumb over your right nostril. Exhale through your right nose.
Once you have completely exhaled, inhale with your right nostril while keeping your left nostril. Then close your right nostril with your right thumb, release the left nostril and inhale through your left nostril.
Alternative nasal breathing helps to relax your mind, reduce anxiety and restore balance. Practicing these breathing exercises in the morning will help you control your daily stress and improve your mood.
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3. Fist pump strengthens breathing
This breathing pattern focuses on inhaling through the nose and exhaling through the mouth. Breathing through the nose helps your body filter out dust or allergens and increases the level of oxygen in your lungs.
Exhaling through the mouth can expel more air from your body and relax your jaw and body.
Sit comfortably across the legs. First, your hands, hold them close to your chest, pump your hands into the air as you exhale.
Then bring the level of the arms down with your chest while breathing through the nose.
Added to the movement of your arms, this breathing exercise strengthens and increases the heart rate.
4. Skull bright breathing
This type of breathing is specifically meant for the strength and balance of the mind and body. Because this type of breathing is not the most normal, it also helps in mindfulness.
Breathe deeply through your nose.
At the top of your exhale, begin to breathe intensely through the mouth with a strong blow.
Each exhaled breath should be rapid until small amounts of air are expelled from your lungs. Blow about 10 times in each exhaled breath, as if you were blowing 10 small candles individually. Breathe normally again and repeat the process of short, sharp exhalation.
The scalp bright breathing improves the functioning of the heart and lungs and also helps with problems related to digestion and constipation and gas. Breathing quickly works in the lower abdomen and helps to tone your core.
5. Breathing meditation
This may seem like the easiest thing to do, but I often find myself struggling the most with my clients. It is extremely difficult to focus only on your breathing when we have so many thoughts in our heads.
This exercise requires a quiet place without confusion.
Sit in a comfortable position and allow yourself to breathe in and out as naturally as possible through your nose. Pay attention to the air inside and outside your lungs.
When you are breathing, feel and think about the air circulation in your body. When you are exhaling, think of releasing stagnant air and energy.
Breathing-breathing meditation is known to relieve heart palpitations, lower blood pressure, and even fatigue. Incorporating breathing meditation into your morning routine can help your body start anew which is essential for success.
At this precarious time, doing any one of these short breathing exercises in the morning encourages you to focus on one specific thing - your breathing.
Stephanie Mansour, the host of "Step It Up with Stef" on PBS, is a health and wellness journalist and a counselor and weight loss trainer for women.