Tuesday, August 27, 2013

Conquer and Defeat Your Asthma With This Simple Breathing Exercise


Most people including asthmatics and non-asthmatics alike take breathing for granted but do you know by learning how to breathe properly, you can reduce asthma symptoms and frequency of asthma attack? It may sounds a bit absurd but it true.

Learning how to breathe properly prevent the bad habit of over breathing. Another word to describe this over breathing effect is hyperventilation. Hyperventilation simply means that air is moving in and out of your body so quickly that your body is unable to take in nutrients from the air fast enough.

Therefore learning good breathing will decrease your probability of bad breathing. This simple breathing exercise focuses on strengthening the diaphragm to improve your breathing. A strengthened diaphragm can help reduce over breathing. This exercise is easy to do with enough practice. It requires only 10 minutes and you need to do it twice a day.

Now the very first thing that you need to do is that you need to find a quiet place where you won't be distracted for the next 10 minutes. Your clothing should be loose and comfortable.

Now lie on your back with one pillow under your head and another pillow under your knees.

Make sure that you relax your jaw and your mouth is wide open when you inhale. This will open your throat.

Begin to inhale deeply and when as you exhale, start counting slowly from 1 to 10 and backwards from 10 to 1 in one slow continuous motion. Now, this part is very important. The counting sounds should be below the audible sounds of a whisper.

Continue your exhaling as long as you can until you feel your lungs is urging you inhale in. So you should be experiencing a brief period of discomfort and breathlessness. Ensure that your jaws are still loose and your mouth is still wide open. Repeat the exhaling process several times with the silent counting for about five minutes.

After the silent counting process, it time to for the counting to be heard. Now what you need to do is when you exhale, start counting at audible levels from 1 to 5. So when you are exhaling, you should be counting out "One, Two, Three, Four, Five", five digits at one time.

Now you don't have to project your voice till someone in another room can hear you. Just maintain it an audible level that is the same when having conversation with someone. Repeat this process for the next five minutes and you are done.

To enhance the training, you may occasionally want to lift your knees to your chest and swing your legs from side to side. Make sure you lift your legs only during the exhaling process.

Once you practice enough and got used to the breathing, you may try doing it standing up or sitting. Soon, you may be able to do it whenever and wherever you like.

Take note that it may take up to several weeks before you will see any significant effect. One more thing to note is that please consult your doctor before commencing with this exercise.

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