1- More concentrated thanks to straw
With this exercise, we learn to inspire but above all to breathe out calmly and to empty the air of our lungs well. And to better control the flow of his breath. The more you train, the easier it becomes to extend your expiration without forcing.
– Standing or sitting, back straight, take a straw and place it in front of the mouth.
– First breathe slowly through the nose, very gently, as if to gently breathe the smell of a flower or a perfume.
– Wait 1 second, then expire through the ajar mouth, blowing very gently into the straw, as if to revive an embers. Feel the belly dig as you go.
– At the end of expiration, lightly contract the abs to empty the lungs as completely as possible.
– Wait 1 second and perform ten complete breaths while trying to lengthen the expiration as and when.
The advice: at the beginning, focus on the slowness of the breath. visualize the air that enters through the nose and comes out through the mouth, breathing as slowly as possible.
2- Less stress with abdominal breathing
Knowing how to breathe through the belly (like babies) is essential for relaxing. But this often goes against our natural breathing which is often done by “the top”, that is to say by only inflating the chest, which considerably reduces our respiratory capacity… Pity !
– Standing, head and back straight, shoulders relaxed, spread the legs from the width of the pelvis.
– Place the back with one hand flat on the lower back (at the lumbar level) and the palm with the other hand on the lower abdomen (under the navel). Without moving, breathing naturally, without thinking, and observing the movements of the belly for a few moments.
– Start by emptying the air of the lungs as much as possible by exhaling at length through the mouth (as in the “straw” exercise).
– Then breathe in slowly and deeply through the nose, swelling the belly and feel that the hand on the belly is rising.
– At the end of the inspiration, mark a 1 second break.
– Then breathe out slowly and deeply through the ajar mouth, slightly entering the belly, as if to bring the navel closer to the spine.
– At the end of the expiration, mark a break of 1 second.
– Start again by trying to find a regular rhythm so that the inspiration and the expiration are of the same duration (for example, inspire on 3 times and expire on 3 times).
– Repeat ten times, several times a day.
Advice: this exercise is sometimes easier in an extended position. then place one hand under the navel and the other above. once the technique is mastered, try to slow breathing.
3- Control your breath with air retention
This exercise helps control your breath and become aware of each stage of breathing.
Staying snorkeling (holding air in the lungs) for a little while between inspiration and expiration is beneficial: it can help keep a slow breathing rate.
– Standing, right back, relaxed shoulders, spreading the legs from the width of the pelvis. Place your hands on your lower stomach, just under the navel.
– Start by emptying the air well of the lungs by expiring longly (as in the “straw” exercise).
– Inspire by the nose over 3 times.
– Stay in apnea while keeping the air on 2 times.
– Exhale very slowly through the mouth half-open over 6 times.
– Stay in apnea over 2 times.
– Breathe normally 1 or 2 times and start the exercise again.
– Repeat 3 times with 1 or 2 normal breaths between each cycle.
The advice: at the beginning, adapt the rhythm to his breathing if necessary: the expiration will gradually lengthen without forcing. once the exercise is under control, breathe through your nose.
4- More respiratory capacity with the complete
This exercise oxygen at most, relaxes the rib cage, tones the abs and improves posture. He’s a great stress reliever.
– Standing, right back, relaxed shoulders, spreading the legs from the width of the pelvis.
– Place one hand on the bottom of the belly and the other on the torso, just under the collarbones.
– Start by emptying the air of the lungs as much as possible by exhaling at length (as in the “straw” exercise).
– Slowly breathe in by inflating the belly, then the bottom of the rib cage (the ribs deviate slightly), then the upper part of the chest (the torso bombs and the shoulders open slightly).
– Expire slowly by first emptying the belly (by slightly contracting the abdominal muscles), then the rib cage (the ribs tighten slightly), then the upper part of the thorax (the torso lowers slightly).
– Repeat 3 to 5 times, several times a day.
The advice: once this breathing is well controlled, lengthen the expiration so that it is two, even three times longer than inspiration.
To go further
Relaxation: how to relax with reverse breathing
Pilates: the right way to breathe
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