Breathing Exercises

lone-traveler · Posted: Tue Feb 19, 2008 10:12 am Post subject: Breathing Exercises

Sometimes we take the simple things for granted.. Wink

BREATHING EXERCISES

A 20% reduction in oxygen blood levels may be caused by the aging process and normal breathing habits. Poor breathing robs energy and negatively affects mental alertness. Unless breathing is exercised, aging affects the respiratory system as follows:
Stiffness: The rib cage and surrounding muscles get stiff causing inhalation to become more difficult. Less elasticity and weak muscles leave stale air in the tissues of the lungs and prevents fresh oxygen from reaching the blood stream.

Rapid, Shallow Breathing: This type of breathing, often caused by poor posture and weak or stiff muscles, leads to poor oxygen supply, respiratory disease, sluggishness, or heart disease.

BELLY BREATH EXERCISES
The following exercises are simple ways to deepen breathing and to cleanse the lungs. These exercises will also increase energy and decrease tension.
Lie flat on your back to get a proper sense of deep breathing. (Have some small pillows available to reduce strain by tucking them under the neck and knees. The natural course of breathing in that position will create a slight rise in the stomach upon inhaling and a slight fall upon exhaling.)
Place your hands palm down on your stomach at the base of the rib cage. (The lungs go that far down. What fills them deeper is the pushing down of the diaphragm. The diaphragm creates a suction which draws air into the lungs. the air is then expelled when the diaphragm pushes up. In this process, the life-giving oxygen fills the lungs and gets into the blood stream for distribution to the cells. Carbon dioxide is expelled from the blood into the about-to-be exhaled breath, thus cleansing the body and blood of waste products.) Lay the palms of your hands on your stomach just below the rib cage, middle fingers barely touching each other, and take a slow deep breath. (As the diaphragm pushes down, the stomach will slightly expand causing the fingertips to separate somewhat.

This movement indicates full use of the lungs, resulting in a truly deep breath rather than the "puffed chest" breath experienced by many as the greatest lung capacity. Chest breathing fills the middle and upper parts of the lungs. Belly breathing is the most efficient method. Infants and small children use only this method until the chest matures. The yoga breath or roll breathing combines belly and chest breathing.

FOR BEST RESULTS, PRACTICE THIS EXERCISE FOR 5 MINUTES.

COMPLETE BREATH EXERCISES
1. Sit up straight. Exhale.
2. Inhale and, at the same time, relax the belly muscles. Feel as though the belly is filling with air.

3. After filling the belly, keep inhaling. Fill up the middle of your chest. Feel your chest and rib cage expand.

4. Hold the breath in for a moment, then begin to exhale as slowly as possible.

5. As the air is slowly let out, relax your chest and rib cage. Begin to pull your belly in to force out the remaining breath.

6. Close your eyes, and concentrate on your breathing.

7. Relax your face and mind.

8. Let everything go.

9. Practice about 5 minutes.

HUMMING BREATH EXERCISES
Follow the instructions for inhaling the COMPLETE BREATH (Steps 1-3 above). Now, as you begin to slowly exhale, make a HUM sound. Keep making that humming sound as long as possible. Pull your stomach muscles in, squeezing out a few more seconds of humming. Then relax. Practice for 2 to 3 minutes.

CHINESE BREATH EXERCISES
A very fine, short (though not shallow) breath exercise comes from the Chinese Tai Chi Chuan. Three short inhales are done through the nose without exhaling. On the first inhale, the arms are lifted from the sides straight out in front at shoulder height. On the second, the arms are opened out straight to the sides while still at shoulder height. And on the third, the arms
are lifted straight over the head. Then, on the exhale through the mouth, the arms are moved in an arc back down to the sides. Usually, ten or twelve breaths are sufficient and will not cause light headedness. If light headedness should occur, simply stop the exercise. This exercise also has the effect of really opening up people physically. In subtle ways, this exercise uses the body in leading the mind and spirit to greater openness with each other and the environment.
CAUTION !! Especially for older people: Never do panting or shallow breathing except while seated. Hyperventilation may occur. As long as one is seated, hyperventilation will not be a problem because, even if a brief blackout should occur, the body's automatic breathing apparatus will immediately take over.

Gen 2:7 And the LORD God formed man [of] the dust of the ground, and breathed into his nostrils the breath of life; and man became a living soul.

Psa 150:6 Let every thing that hath breath praise the LORD. Praise ye the LORD.

Act 17:24 God that made the world and all things therein, seeing that he is Lord of heaven and earth, dwelleth not in temples made with hands;
Act 17:25 Neither is worshipped with men's hands, as though he needed any thing, seeing he giveth to all life, and breath, and all things;
Act 17:26 And hath made of one blood all nations of men for to dwell on all the face of the earth, and hath determined the times before appointed, and the bounds of their habitation;
Act 17:27 That they should seek the Lord, if haply they might feel after him, and find him, though he be not far from every one of us:
Act 17:28 For in him we live, and move, and have our being; as certain also of your own poets have said, For we are also his offspring.

Wink

Ana · Posted: Tue Feb 19, 2008 11:08 am Post subject:

In my music training, I've had to do breathing exercises too. The goal here is to be able to produced sustained full sound. The breathing exercise is to hold your finger in front of your mouth, about a foot away, pretend it's a candle, and blow out the 'candle' 15 times, about a second apart, with short, quick puffs. After that, hold the 'candle' out at arms length and repeat the procedure. This helps you to focus the air and also to get into that belly breathing Lone mentioned. Strangely, this exercise in short repeated puffs really does help produce long, sustained streams of air. It also helps you learn to take really quick breaths, which can be extremely useful while playing wind instruments or singing.

lone-traveler · Posted: Tue Feb 19, 2008 11:22 am Post subject:

You know Ana,
I had a thought..oh oh...lol
You know when parents give their kids "time-outs"?
And the kids get all worked up and grumpy??

Maybe this would be a good exercise to have them do while in their time out..to get them to "slow down"..and "get a grip".. Very Happy

just thinkin..

Silver Surfer · Posted: Sun Mar 23, 2008 7:54 am Post subject: Re: Breathing Exercises

Yes, I believe that breathing, is a good idea....LOL.

Seriously, a persons' health and physical strength is increased by deep breathing.

Cancer cells grow best, in oxygen depleted tissues.

lone-traveler · Posted: Sun Mar 23, 2008 10:01 am Post subject: Re: Breathing Exercises

Brother John · Posted: Wed Apr 02, 2008 7:57 am Post subject: Re: Breathing Exercises

lone-traveler · Posted: Wed Apr 02, 2008 5:29 pm Post subject:

Hi Brother John,
much appreciated your post there..

My hubby and I are over the road truckers..he drives, I navigate. And it's so hard doing numbers #3, 4, and 5.
specially 5.
at least 80% of the time is sitting in the truck. Driving long hours and hundreds of miles at a time.
On occasion I jump the truck and come home for a few weeks to get back in shape what I've messed up on the road.
We used to eat in the truckstops with their oversized, over priced, over greasy meals and now eat out of the truck. Usually it's lean ones or weight watchers and they ave helped considerably.
sleeping can be a difficult thing to manage. Always needing to get to your destination on time and trying to beat the rush hour in certain cities and towns. You run when it's convienenet for the truck to run and maybe not so convienent for the body to run.
We take more "naps" than we do actual 8 hour rest periods. It can really wear you down at times.

Exercising..it's hard but we're working on it. Trying to fit in even a 30 minute walk a day can be challenging.
I came home about 4 weeks ago and began working out and eating better. I've lost 13 pounds..(got about 40 to go).. Rolling Eyes

But I'll be heading out again this week and I'm worried that everything I've taken off and accomplished will be put right back on again..oh bother..

any ideas on exercises that can be utilized in very small places. Our sleeper is about 3' wide and about 2' space for standing. The rest of the area which in total is 6' wide by 5' deep includes an oversized twin mat and 2 closets, 1 on each side. I have height..I can reach but when I bend to touch my toes I just about knock myself out on the stick shift..lol..
So I need to find "in place" exercises that don't take up any room at all.
kind of like the space "inside" a gym locker..lol..

walking is good, but it's not very advisable at night in the rest areas or parking lots of the truckstops..if your a female, which I am, a lot of people get the "wrong idea"..if your out wandering in the middle of the night..
Rolling Eyes

thanks for the post John..
hugs
lone

luvnlife · Lion Joined: 22 Feb 2007 Posts: 944 Location: US

Brother John · Posted: Wed Apr 02, 2008 7:58 pm Post subject:

lone-traveler · Posted: Wed Apr 02, 2008 10:37 pm Post subject:

Hi John,
some real good advice there Bro!

I picked up a couple yoga videos. and I've been working on my "balance", it's hard but not impossible.

push ups.. Shocked

..3..

funny you mentioned that, I just tried them last night..lol..

(we have a 48 foot step deck)

brow beating and super glue..ahhh..now that might work..lol.. Laughing

Nobby · Posted: Thu Apr 03, 2008 2:14 pm Post subject:

Hi Brother John, I see you have 15 posts, if I remember correctly after 10 posts you are allowed to leave links in the posts, I would ask that you go light go Light on them at first. Just nothing that could be considered spam! OK?
Thank you, Very Happy

Nobby

Brother John · Posted: Thu Apr 03, 2008 6:13 pm Post subject:

Ana · Posted: Thu Apr 03, 2008 6:19 pm Post subject:

Siam · Posted: Fri Apr 04, 2008 7:44 pm Post subject:

Hi ya all...
What a great topic!!!

Hay; Lone, instead of mindless bill-boards as your crossing the miles wouldn't it be great if they said "breath"

every 5 signs or so.

Love this new forum.

Cool. Very Happy

Nobby · Posted: Fri Apr 04, 2008 8:50 pm Post subject: Forum Rules