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Breathing Exercise
Breathing exercise is a good relaxation technique that helps reduce anxiety and the build up of stress. Before doing a simple breathing exercise, spend a few minutes observing how you breathe.
First, just breathe normally and observe what happens. Is your belly rising and falling, or is the rise and fall in your upper chest only? Is anything restricting your breathing - clothing, posture, emotions? Is your breathing regular and steady at a rate of about 10 to 16 times per minute?
Next, get in a comfortable position, either lying down or standing or sitting in a chair with back straight but relaxed. Observe your breathing for a few moments. Has it changed?
Next, consciously control your breathing. Take a slow, deep breath expanding your lungs fully. Watch your navel area rise
upward (or outward if you are sitting or standing) as far as it can possibly go. Exhale slowly and imagine your navel area sinking toward your backbone. Empty out your lungs completely. Relax and begin to draw in the next breath. Do this slowly several times. Don’t do this too fast, or you will hyperventilate. How does this feel compared to your previous observations?
The following breathing exercise must be done at least twice daily. It is a good relaxation initiator, so if you are under
stress during the day, you may want to do it as a relaxation technique. It would be more beneficial if you could do it out in the fresh air.
First, get comfortable. Now, inhale through your nose to fill your lungs completely while you count to four. Watch your belly move out and the lungs expand from the bottom up. Hold that breath for a count of seven. When you inhale and are holding your breath, place the tip of your tongue on the front of the roof of your mouth, just above your teeth. Now, exhale the air through your mouth to the count of eight, making a sound as you exhale.
Repeat this four times. If you are not used to taking in a large volume of air, you may feel a little light-headed. This will pass as you continue to do the exercise. Increase the number of repetitions to eight when you feel comfortable with four repetitions.
The best time to do this exercise is in the morning, the first thing when you wake up and at night, just before going to bed.
In the morning, it is a good energizer to start the day. Before bed, it helps you to relax.
Exercise During Pregnancy
Pregnancy is a crucial period for women. Consult your doctor before beginning an exercise program, because your doctor needs to assess your fitness in relation to your pregnancy. Exercise during pregnancy, is beneficial, both physically and emotionally. During pregnancy, women encounter a lot of problems, like excessive weight gain, varicose veins, insomnia, fatigue etc. and these may be alleviated by exercise. If you exercise during pregnancy, you will have a better posture, your circulation improves, your backaches are reduced, and you have a general sense of well-being. Only a well-balanced exercise program will offer you these benefits. It's definitely good for your baby too.
Medical Disclaimer: These articles are presented for general informational purposes only. It is not the intention of this article or any others on this web site to provide specific medical advice, but rather to provide users with information to better understand their health. Specific medical advice should be obtained with a thorough physical examination from your health care provider. Consult with a qualified physician for diagnosis and for answers to your personal queries.
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