Breathing exercises for post COVID recovery
Breathing Exercises for Post COVID Recovery – The ancient wisdom of yoga speaks of the deep connection between breathing and the physical, mental and spiritual well-being of the individual. Pranayama, the art of yogic breathing, improves respiratory function, bringing relief and vitality to the physical body. It promotes mental clarity and alertness, preparing the mind for decision making or meditation. Pranayama provides a deep sense of peace and fullness, as well as greater energy and enthusiasm for life.
We need yoga and its techniques more than ever because (especially in this second wave of COVID) now the focus is on mental and physical well-being, especially for those diagnosed with Corona or who have been cured of it. Here are the two most essential Pranayama exercises you can try.
⊛ Uniform breathing or diaphragmatic breathing:
Diaphragmatic breathing, sometimes known as uniform breathing or deep breathing, is breathing that is done by using the diaphragm of a controlled method. The diaphragm is a muscle that lies between the stomach and the chest cavities. During this type of breathing, air enters the lungs and the abdomen expands.
This breathing is characterized by expansion from the abdomen instead of the chest as you inhale and exhale. It is often used by those who stutter, have an anxiety disorder, or hyperventilate as a form of treatment. Diaphragmatic breathing has proven to be a very effective technique for controlling various other medical ailments.
How is diaphragmatic breathing done?
According to the NCCAM, a national alternative medical center, “Nearly 13% of all American adults have undergone deep breathing exercises at some point for health reasons. He describes the following:” Deep breathing involves slow, deep inhalation. with the nose, usually up to a count of ten, then a slow, complete exhalation for ten more counts. It is recommended to perform these exercises in series of 10, and they can be done 5 to 10 times a day. “
In diaphragmatic breathing, air must be transported to the lungs with styles that will fill the belly and never the chest. It is prudent to perform this pranayam while introducing slow, long air; this allows your body to consume all the oxygen you breathe while relaxing.
To do this comfortably, it is usually best to release tight pants / skirts / belts, as they may impede the body’s ability to breathe air. While at first one may not feel comfortable expanding the breathing stomach, even breathing fills most of the lungs with oxygen.
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⊛ Rechaka Pranayama or prolonged expiration:
Rechaka Pranayama can help relieve the body. During inhalation, the lungs open and their veins fill with blood so that oxygen and carbon dioxide move to the lungs and respiratory system. Prolonged exhalation generates a trivial reduction in systemic BP (blood pressure). To neutralize it, the nervous system dialogically increases the heart rate and compresses the blood vessels. During exhalation, does blood leave the veins of the lungs, which causes a slight increase in systemic blood pressure? Our nervous system dialogically reduces heart rate and increases blood vessels. Using a long exhalation requires the support of this reflex.
How Rechaka Pranayama is made –
- Breathe gently and rhythmically in a long, continuous breath for three seconds.
- Hold the air for at least six seconds.
- Now exhale deliberately, as freely as possible, avoiding hurried, abrupt footsteps for twelve seconds. The goal is to improve the duration of the exhalation. This can only be done by allowing the breath to fly in a small, very long measure over time, for example, before a quick, robust exhalation becomes essential. When the exhalation begins, focus on the collarbone region. As the exhalation progresses, allow the concentrate to move gently from the collarbone to the intercostal and progressively to the visceral area.
- Try to arrange the holding and inhalation time so that you have enough time for the full Rechaka Pranayama.
- Keep your neck, head, and spine perpendicular. Keep your handkerchiefs comfortable and your nose should be free. The exhalation is rhythmic and slow: smooth, long and without shaking.
- Once the exhalation is over, take a few regular breaths and rest.
Pranayama (breathing) will be crucial in your healing process as it helps the body to achieve a relaxed, sleep-like state that increases regeneration, healing and recovery. The more positive, comfortable, and stress-free we are, the faster our recovery will be. The crown is physically exhausting, but it can also weaken us mentally because of all the awareness and attention that surrounds it. Doing proper breathing exercises is the way to find a calm and relaxed mood.
Breathing exercises for post COVID recovery
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