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Photo: www.flickr.com/photos/shawnzlea
Breathing, it's such an automatic part of our existence. We breathe in oxygen and breathe out carbon dioxide all without really thinking about it.
While many of us don't pay attention to our breathing; we also breathe too shallowly. According to the University of Missouri-Kansas City you can experience as much as a 20% decrease in oxygen levels due to the aging process and normal breathing habits. Over a long period of time this can lead to a number of different health problems such as fatigue and/or mental fog. It can also cause decreased lung function, muscle stiffness, respiratory disease, and cardiac disease.
You can improve your health with better breathing. Breathing deeply not only brings oxygen to your tissues, it helps you relax, reduces stress, lowers blood pressure, and helps you to sleep better. It even helps improve your metabolism and can help you lose weight.
You don't need fancy equipment to get started. You also don't need a lot of time. There are different types of breathing exercises, some are stimulating for the system, some are relaxing. The following is a relaxation exercise that will bring oxygen into your system while helping to create a sense of calm and relaxation.
1. Sit quietly and comfortably
2. Make sure your shoulders are relaxed and down away from your ears
3. Place a hand on your stomach (so you can feel it expanding and contracting)
4. Exhale deeply, contracting your stomach muscles
5. Inhale deeply, slowly, through your nose counting to four
6. Hold your breath for a count of seven
7. Exhale slowly through your nose for a count of eight
8. Hold your breath for a count of seven
9. Repeat at least three times
For more information:
Breathing Test
American Medical Student Association – Breathing Exercises
The Art of Yoga Breathing
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