تمارين التنفس (Breathing exercises)

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Breathing Exercises

 

(Public Health)

This page will help answer your questions about breathing exercises.

 

What arebreathing exercises?:

Breathing exercises are techniques used to control breathing, feel calm, and relax. These exercises help manage stress, anxiety, and panic attacks, and can be done anywhere and at any time.

  • The importance of breathing exercises:
  • Breathing exercises are essential for promoting mental and physical health. They provide benefits such as:
  • Reducing stress and anxiety levels,
  • Improving focus and mental clarity,
  • Promoting physical relaxation,

 

Increasing body and breath awareness,

Improving muscle function during exercise and preventing fatigue.

How to perform breathing exercises:

 

Deep breathing techniques help calm the nervous system, reduce stress, and improve focus. Here are some common techniques that can be practiced easily:

  1. Diaphragmatic breathing:
  2. Also known as abdominal breathing, it focuses on using the diaphragm instead of the chest for breathing:
  3. Lie on your back on a flat surface, such as the floor or bed, with your knees bent. You can place a pillow under your knees to support your legs.
  4. Place one hand on your upper chest and the other just below your rib cage to feel the movement of your diaphragm while breathing.
  5. Inhale slowly and deeply through your nose so that your abdomen expands outward and rises along with your lower hand. Keep the upper hand on your chest as still as possible.

Tighten your abdominal muscles slowly and exhale through pursed lips, causing your abdomen to move inward and your lower hand to fall. Keep your upper hand steady during exhalation.Mindful Breathing)

Repeat the deep inhalation and exhalation for 5–10 minutes, focusing on the movement of your abdomen rising and falling.

  1. Mindful breathing:
  2. In this technique, the person focuses entirely on the act of breathing with full awareness:
  3. Sit or lie down in a quiet place.
  4. Close your eyes and take a deep, slow breath through your nose.

Notice how the air moves in and fills your lungs, then exhale slowly through your mouth.

Focus on each breath and observe any thoughts or feelings that arise without trying to change them.

  1. 3. 4-7-8 technique:
  2. This technique relies on a specific breathing pattern with simple steps:
  3. Sit or lie down in a quiet place.
  4. Inhale through your nose for 4 seconds.
  5. Hold your breath for 7 seconds.

Exhale slowly through your mouth for 8 seconds. (Box Breathing)

Repeat the process 4 times or until you feel relaxed.

  1. Box breathing technique:
  2. This exercise helps improve focus and reduce stress:
  3. Sit or lie down in a quiet place.
  4. Inhale for 4 seconds.
  5. Hold your breath for 4 seconds.

Exhale for 4 seconds. (Alternate Nostril Breathing – Nadi Shodhana)

Wait 4 seconds before repeating.

  1. Alternate nostril breathing (Nadi Shodhana):
  2. A yoga-based technique that helps balance the body and mind:
  3. Sit comfortably and close your right nostril with your right thumb.
  4. Inhale slowly through your left nostril.

Close your left nostril with your little finger and exhale through your right nostril.

Repeat the process while alternating sides.

You can practice these techniques daily to increase relaxation and calmness.

Frequently Asked Questions(FAQ):

 

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