Breathing, what can you do?

Breathing techniques in training can provide various benefits, including:

Diaphragmatic breathing (also known as belly breathing) can help improve oxygenation, relaxation, and reduce stress.

Controlled breathing can help increase focus and control during exercises, allowing for better form and stability.

Alternate nostril breathing can help balance the nervous system and improve respiratory function.

Pursed lip breathing can help improve endurance and prevent shortness of breath during physical activity.

Box breathing (also known as square breathing) can help improve focus and relaxation, and can be particularly useful for stress management.

These breathing techniques can be used alone or in combination with other physical training practices, such as yoga or strength training, to enhance physical and mental performance.

Here are instructions for performing the various breathing techniques mentioned:

1. Diaphragmatic breathing:

• Lie down on your back or sit comfortably in a chair with your back straight.
• Place one hand on your chest and the other on your belly.
• Breathe in slowly through your nose, allowing your belly to rise as your diaphragm contracts.
• Breathe out slowly through your mouth, allowing your belly to fall as your diaphragm relaxes.
• Repeat for several breaths, focusing on deep and slow breaths that originate from your diaphragm.

1. Controlled breathing:

• Choose an exercise that you would like to perform with controlled breathing, such as a squat or a push-up.
• As you perform the exercise, coordinate your breathing with the movement.
• For example, breathe in as you lower into a squat and breathe out as you stand back up.

1. Alternate Nostril Breathing:

• Sit comfortably with your back straight.
• Hold your right thumb over your right nostril and breathe in through your left nostril.
• Close off your left nostril with your ring finger and release your thumb from your right nostril.
• Breathe out through your right nostril.
• Breathe in through your right nostril.
• Close off your right nostril with your thumb and release your finger from your left nostril.
• Breathe out through your left nostril.
• Repeat for several breaths, alternating between your right and left nostrils.

1. Pursed Lip Breathing:

• Sit or stand comfortably with your back straight.
• Breathe in slowly through your nose.
• Pucker your lips as if you were about to whistle.
• Breathe out slowly through your lips, taking twice as long to exhale as you did to inhale.
• Repeat for several breaths, focusing on slow and controlled breaths out through your pursed lips.

1. Box Breathing:

• Sit or lie down comfortably with your back straight.
• Breathe in for a count of four.
• Hold your breath for a count of four.
• Breathe out for a count of four.
• Hold your breath for a count of four.
• Repeat for several breaths, focusing on slow and steady breaths and the count of four for each phase.

It is important to note that these breathing techniques may take some time to master, and it is recommended to start with short periods of practice and gradually increase the duration as you become more comfortable with the technique.