Oxygen is essential in our life. Every living being needs oxygen to sustain their life. The amount of oxygen needed depends on the size of the thing. The bigger the size, the more oxygen needed to sustain them. It also applies to human being as well.

The healthy people need not to worry about their breathing process since with the usual oxygen intake, the body can sustain the working of its part. If the body or the brain needs more oxygen, it will send signal for us to breathe more air by yawning, taking a very deep breath. After doing that, usually we become fresher a little bit.

However, it will be different if we have problem in our breathing for example due to the Covid-19 which plague us for several years. During the peak disaster a year ago, many people passed away due to the low blood oxygen level resulting in organ failure in the body.

Therefore, increasing blood oxygen level is an essential thing to do even if we are in a healthy condition.

How to increase blood oxygen level

Actually, there are so many things you can do to increase your blood oxygen level; however, the most basic and simplest thing is by breathing.

Human being is able to do breathing instinctively so that’s why we can still be able to breath even if we are in a condition not being able to control our body movement such as when we are sleeping.

To maximize the air intake to our lungs is to make the parts of body needed in breathing expand as much as possible which are stomach and chest.

Type of breathing

1. Chest breathing
2. Stomach breathing
3. Diaphragm breathing

There are several types of breathing people commonly use.

Best breathing technique to increase blood oxygen level

Looking at those kinds of breathing techniques, the best way to maximize the blood oxygen level in our body is using the third type of breathing which is diaphragm breathing.

By using both chest and stomach at the same time while breathing, we will breathe more air compared to using just one. Thus, it will provide much more oxygen to our blood. 

It surely needs more concentration compared to the other breathing types since normally people use either stomach or chest in their breathing. All you need to do is being aware on the breathing process, you need to utilize both stomach and chest in your breathing.

You can try to use this breathing technique every day and feel the difference compared to your usual breathing.

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Healthy lungs allow the body to store large amounts of air. With a large air storage capacity, the body is not easily breathless.

Unfortunately, with age, lung capacity will decrease, especially if you have a respiratory disease like asthma or COPD.

That’s why you must regularly practice several breathing techniques to maintain and increase lung capacity, including 1-minute breathing exercises.

Breathing exercises for the lungs

People with lung problems are at risk for decreased lung function. Several factors that may cause a person to experience reduced lung function include:

• smoking
• asthma
• lung cancer
• COPD
• emphysema

Reduced lung function can lead to several respiratory problems.

Fortunately, with proper 1-minute breathing exercises, lung function can improve, and the body can store more oxygen. What do the breathing exercises look like?

1. Diaphragmatic breathing exercises

This breathing exercise involves the diaphragm and the abdomen. This technique is said to help ease your efforts when you inhale.

In this breathing, the incoming air will fill the stomach so that it expands, while the chest does not move much.

Although you can apply a 1-minute breathing exercise with this technique, it is advisable to do this exercise for 5 minutes a day.

Here are the steps for this breathing technique:

• Sit relaxed while leaning back.
• Place one hand on your stomach and the other on your chest.
• Inhale through the nose for two seconds, and feel the air move to fill the stomach. Feel your tummy getting fuller and more prominent. Your stomach should move more than your chest.
• Exhale for two seconds through slightly parted lips while feeling the stomach deflate.
• Repeat ten times. Keep your shoulders relaxed throughout the repetition, and keep your back straight during this diaphragmatic breathing exercise.

2. Pursed-lips breathing exercise

According to the COPD Foundation website, this breathing technique is appropriate for those suffering from the chronic obstructive pulmonary disease (COPD). This 1-minute breathing exercise reduces the number of breaths you take and keeps your airways open longer.

Inhale through your nose and exhale through your mouth as long as you can with pursed lips.

Here’s how to do breathing exercises with the pursed-lips breathing technique:

• Inhale slowly through your nose, making sure your lips are closed.
• Exhale slowly through pursed lips or tiny open. Exhale as slowly as possible, longer than when you inhale.
• Repeat. You can do it standing or sitting.

3. Rib stretch exercises

This breathing exercise technique is relatively easy to do. The key to this exercise is to hold as much air in your lungs as possible for 10-25 seconds.

This technique can help increase lung capacity if you practice regularly, at least once daily.

It would be best if you did this breathing exercise three times daily for more effective results. Do breathing exercises 1 minute to 5 minutes each session.

Here are the steps for breathing exercises with the rib stretch method:

• Stand straight and body straight.
• Exhale all oxygen from your lungs.
• Take a slow breath, and fill your lungs with as much air as possible.
• Hold your breath for 10-15 seconds.
• If you cannot immediately hold your breath for that long, hold it for 6 or 7 seconds. Increase bit by bit until you get used to having your breath for 10-15 seconds.
• After going through 10-15 seconds, exhale again until all the oxygen from the lungs is out.

4. Numbered breathing exercises

This breathing exercise can be helpful for anyone who wants to increase lung capacity.

With this 1-minute breathing exercise technique, you must do the calculation up to 8 times without stopping.

How to do numbered breathing techniques are:

• Stand up straight with your eyes closed, then take a deep breath.
• As you inhale, imagine the number 1.
• Hold your breath for a few seconds, then exhale.
• Inhale again while imagining the number 2.
• Hold the breath again for a few 3 seconds, then exhale.
• Inhale again while imagining the number 3.
• Continue until you imagine the number 8.

5. Pranayama lung exercise

Perform this 1-minute breathing exercise technique while sitting by alternating the right and left nostrils.

The way to do this pranayama lung strength exercise is also relatively easy:

• Sit cross-legged with an upright back position.
• Close the left nostril with your finger.
• Take a deep breath and slowly with the right nostril open.
• When you have maximally inhaled, close the right nostril and open the left nostril simultaneously to exhale slowly.
• Exhale from the left nostril to the maximum.
• Inhale again through the left nostril.
• Then, close the left nostril again, and exhale through the right nostril. Take it out slowly.
• Do it continuously, alternately up to 10 times.

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In addition to relieving stress, you can also feel various other benefits from the box breathing method.

What are the benefits that it can obtain? Then, how to do it properly? Let’s see the following explanation!

What is the box breathing method?

Box breathing is a deep breathing technique that is done slowly. This breathing technique, also known as square breathing, has various health benefits.

Commonly used by athletes, police, soldiers, and nurses, this breathing technique helps relieve stress and help to focus more on work.

You may also find it helpful if you have the chronic obstructive pulmonary disease (COPD).

The benefits of doing the box breathing method for health

There are many benefits that you can get from doing square breathing.

You can feel the help of this breathing technique psychologically, and be suitable for your physical support.

Here are several benefits that you can get from practising proper breathing techniques:

Overcoming stress

You can use the box breathing method to deal with stress and improve your mood.

In addition, this breathing technique is also helpful in dealing with various kinds of psychological symptoms that arise due to anxiety and depression disorders.

Relieves physical symptoms of stress

Stress often triggers physical symptoms such as headaches, muscle tension, and pain in certain body parts.

In a study entitled The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults, it is stated that deep breathing techniques can help relieve physical symptoms that arise due to stress.

Deep breathing techniques can help reduce the production of stress-related hormones, such as cortisol.

When the production of the hormone cortisol is suppressed, the physical symptoms that arise due to stress will automatically decrease.

Improve concentration

In a study entitled A Mind You Can Count On: Validating Breath Counting As A Behavioral Measure Of Mindfulness, it is said that square breathing can result in better focus. In addition, this breathing technique also produces a more positive outlook.

Improve response to stress

Regulating your breathing can help improve your body’s response to stress.

You are advised to combine it with other relaxation techniques such as meditation or yoga to get maximum benefits.

Overcoming insomnia

If you have had insomnia, try square breathing. This breathing technique can help calm the body’s nervous system to make it easier for you to fall asleep.

Prevent hypertension

The box breathing method can help lower high blood pressure. Of course, it can help protect you from hypertension and heart disease.

What is the correct method of box breathing?

This breathing technique consists of four steps, where each step is performed for a count of four. Because the steps are all four, this technique is called a box or square because they have four sides.

The Box breathing method is often added in the middle of a meditation session. This technique can also be done when someone feels anxious or stressed to calm down.

The box breathing method is straightforward and can be done by anyone. To do so, you need to follow these steps:

1. Find a comfortable place, can sit on the floor or sofa.
2. Close your eyes, then inhale deeply for four seconds. Feel the oxygen entering your nose and lungs.
3. Hold your breath for four seconds. Try not to cover your mouth and nose, keeping no air out.
4. Exhale slowly for four seconds.
5. Repeat steps 2 to 4 at least three times or until you regain composure.

For those who are just learning to apply the box breathing method, it doesn’t matter if you do the steps above for three seconds. Once you get the hang of it, do the steps mentioned earlier for five to six seconds.

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Busy activities make you fail to go to the fitness center to exercise. But don’t worry, because you can do many exercises at home. Kundalini yoga is good for physical and mental health.

Kundalini yoga requires you to perform specific movements while catching your breath and meditating. This yoga movement also aims to make the body and mind more relaxed. You can also do other things while practicing kundalini yoga, such as singing softly or muttering certain words (mantras).
Doing Kundalini yoga is believed to generate energy in the body while increasing self-awareness. That can obtain by performing specific movements that are relatively easy, even for beginners.

What are the movements in kundalini yoga?

If you have never done kundalini yoga in its entirety, you can try the following basic movements.

1. Lotus Pose

The lotus poses in kundalini yoga is a basic sitting pose by opening your hips as wide as possible. Try opening your thighs slowly to avoid tightness or discomfort.

How to do the lotus pose is as follows.

• Sit up straight on the floor but not stiff, legs outstretched.
• Bend your knees outward, and point your legs towards your body as if you were going to cross-legged.
• Place your left foot on your right thigh, then place your right foot on your left thigh.
• Inhale and exhale deeply as you perform the Lotus pose unless instructed otherwise by the instructor.

Do not do this pose if you are experiencing hip problems.

2. Cobra pose

Cobra pose is a movement to activate your kundalini energy. How to do it is as follows.

• Start by lying on your stomach and feet together, and the backs of your feet pressed to the floor.
• Place your palms under your shoulders, making sure your fingers point forward and your elbows are parallel.
• Inhale, lift your head and body, then press your lower body to the floor.
• Straighten your arms, lift your chest and stomach, and lower your shoulders.
• Hold the cobra pose in this kundalini yoga for 30 seconds, and take a deep breath.
• Exhale and return to the starting position.

3. Archer Pose

The archer poses in kundalini yoga are done to increase self-confidence because it describes you as a warrior. The steps you have to do to do this pose are as follows.

• Start by standing straight and feet together.
• Rotate right leg outward about 45 degrees.
• Step back right leg, straighten the leg. Bend your left knee, but make sure it doesn’t go over the heel.
• Extend your arms to shoulder height, bend your hands, clench your palms, and point your thumbs up.
• Turn your upper body to the left, bend your right elbow simultaneously, and pull your right fist toward your right armpit.
• Look forward and take a deep breath while holding this position for 2-3 minutes.
• Do it on the other side with the left leg back and the left arm bent, then hold for another 2-3 minutes while taking a deep breath.

Kundalini yoga is safe for everyone to do. But it would help if you did not do this movement when you have breathing problems, joint pain, physical injury, or are pregnant.

To be on the safe side, you can first consult a doctor and exercise under the supervision of a professional instructor.

Benefits of doing kundalini yoga

Like yoga in general, kundalini yoga is a good exercise for body fitness and peace of mind. Here are the benefits that you can feel by doing kundalini yoga.

1. Relieve stress

Doing yoga at home regularly for at least 20 minutes per day relieves stress. You don’t even need to practice the moves perfectly. The important thing is to do it regularly and seriously.

2. Increase positive thoughts

Research shows that kundalini yoga movements can also increase positive reviews, including yourself. If you often see your body shape is not ideal, try practicing kundalini yoga.

3. Gain spiritual enlightenment

When the energy in the body has been activated through kundalini yoga, you will feel a significant change in your inner aura. You will become more empathetic, charismatic, creative, and at peace with yourself.

Article Best Practice Stress Control with 3 Poses Kundalini Yoga first show on Sumberita.com.

“CrossFit Exercise for Body Health” – CrossFit is a form of high-intensity exercise that helps you stay in shape. Advantages of CrossFit Training can be a good option for someone who is used to aerobics and basic strength training and wants to experience more of a challenge. So, what are the benefits of CrossFit exercise for body fitness that you can feel?

The benefits of CrossFit exercise for body fitness

Quoted from the official CrossFit Website, this popular exercise is inspired by daily activities outside the gym or fitness centre. Some examples of movements are moving objects from one place to another, going up and downstairs, walking, rowing, etc.

While targeting high-intensity workouts, anyone can safely do CrossFit workouts. But it would help if you adapted this exercise to the level of fitness of each body. Before you do this exercise, consider some of the benefits of CrossFit training that you shouldn’t miss.

1. Improve heart health

Heart rate will increase during exercise, and this condition then helps you increase heart resistance. A study from the American Council on Exercise showed that the heart rates of CrossFit participants increased to 90% of their maximum heart rate (HRmax), which participants maintained over the two workouts.

Guidelines in the fitness industry recommend increasing HRmax between 64-94% to maintain fitness and cardiovascular endurance. Researchers also found that everyone can increase the body’s oxygen levels by doing intense exercise.

2. Burn a lot of calories

CrossFit workouts can burn more calories in less time. The American Council on Exercise study states that women burn 12.3 calories per minute when doing CrossFit exercises. At the same time, movements such as jogging on a treadmill can usually only burn 8-10 calories per minute.

A typical CrossFit session lasts 10 to 20 minutes. However, the metabolic rate of the body’s ability to burn calories will remain high, even after the workout is over. As a result, the body will continue to burn fat even though you are resting.

3. Improve joint mobility

The various functional movements involved in CrossFit exercises can also increase the mobility of the body’s joints. You don’t just do a simple bicep exercise while moving your leg in different directions. In addition, learning the proper method of lifting heavy weights off the floor and then holding them overhead can also significantly reduce the risk of injury in daily life.

4. Improves overall health

CrossFit workouts focus on training one’s physical skills. These include stamina, strength, coordination, flexibility, endurance, speed, agility, balance, and accuracy. As a result, this is achieved by establishing neurological and hormonal adaptations to all metabolic pathways in the body. Benefit from the diverse combination of CrossFit moves that can help improve the quality of your personal life.

5. Fun and not boring

The daily exercise called WOD or Workout of the Day will always be different, so you won’t feel bored doing the same movement from day to day. In CrossFit training, you will roll tires, lift barbells, do gymnastics, pull-ups, etc. You can customize this WOD guide according to your abilities so that people of all ages and capacities can do it.

6. Meet more friends

CrossFit can be a great choice if you work out with an instructor or with someone else. Joining a CrossFit workout makes you think of your training partner as family. This condition will motivate you to keep up with your training and reach your sports goals faster.

In the gym, each person usually chooses different exercises according to their needs. Meanwhile, with CrossFit training, everyone will do activities with the same goal, namely to get the best body shape.

7. Improve your lifestyle

Being surrounded by people who care about your health and well-being will make it difficult for you to give up living a healthy lifestyle. It is supported by the results of a study in the journal Sport Sciences for Health, which mentions the psychological benefits of CrossFit related to psychological aspects, namely making participants motivated and challenged to take part in the exercise.

In addition, you may slowly get rid of the habit of eating junk food snacks and choose something more healthy.

CrossFit workout risks and safety tips for beginners

As with other high-intensity exercises, CrossFit also carries a high risk of injury. You can get injured at any time, whether you’re just starting, performing moves with improper technique, or increasing the intensity of your workout.

Tendinitis, an inflammation of the tendons, the fibres that connect muscle tissue to bone, is the most common injury experienced by Crossfit participants. Some forms of tendinitis are common, such as rotator cuff tendonitis, Achilles tendonitis, and tennis elbow. This exercise is also at risk of causing lower back pain and knee injuries from lifting heavyweights.

To avoid injury, below are some safety tips you need to pay attention to.

• Consult a trainer at a gym or fitness centre that provides CrossFit classes. You can take a free introductory course to learn the practice if necessary.
• Know your fitness level and maximum capacity in advance. It is so that you don’t put too much pressure on yourself when you follow various Crossfit moves because everyone’s fitness level is different.
• Do low-intensity CrossFit exercises first, don’t lift weights beyond your limits, and don’t be in a hurry to finish all the moves.
• After completing the class, you should record the results of your practice. Please consult with the instructor about your exercise goals and when it is appropriate to increase the load and intensity of movement.

Article 7 Best Benefits of CrossFit Exercise for Body Health and its Risks first show on Sumberita.com.

Currently, various types of yoga are emerging, one of which is Bikram yoga which is part of hot yoga. This type of yoga involves indoor heat during the exercise. In recent years, yoga has become increasingly popular among people. Not only as fitness, but yoga also seems to have become a lifestyle for some people.

The Bikram yoga movement not only involves relaxation and meditation to maintain fitness and prevent stress but can help you burn more body calories. So, are the benefits of Bikram yoga practical?

What is Bikram yoga?

Bikram yoga is part of hot yoga, done in a hot room, around 36-40°C. This type of yoga was first popularized by Bikram Choudhury, an Indian yoga teacher, in the 1970s.

The movements you do in Bikram yoga are generally the same as in regular yoga. However, Bikram yoga demonstrates 26 yoga postures and two breathing exercises performed in a hot room for 90 minutes.

As for the Bikram yoga poses that you can practice, some are as follows.

Pranayama breathing

Deep breathing in a standing position aims to provide oxygen to the body, increase circulation, and focus before exercise.

Half moon pose (Ardha chandrasana)

Muscle stretching movements strengthen the abdominal and spinal muscles and the organs in the digestive system.

Triangle pose (Trikonasana)

The movement focuses on the core, hip, and leg muscles to revitalize, strengthen, and stretch the body.

Corpse pose (Savasana)

The body’s position is prone on the floor as a transition between standing and sitting poses. This yoga pose aims to relax the body and then increase its awareness.

Cobra pose (Bhujangasana)

Stretching movements in a prone position stretch and strengthen the core muscles, and this yoga movement prevents back pain.

Spine twisting pose (Ardha matsyendrasana)

The circular motion of the body towards both sides of the spine restores circulation to the surrounding area.

Kapalabhati breathing

Deep breathing in a kneeling position to restore a stable body condition after practising yoga.

Apart from these movements, another unique thing about Bikram yoga is that the yoga instructor will not demonstrate these postures. The instructor will talk about the movement guide so that participants stop to think for a moment.

The primary purpose of yoga is a mindfulness practice or thinking only for the present moment with what you are doing, without thinking past and the future. Mindfulness practice can help reduce anxiety so that move will reduce stress.

Benefits of Bikram yoga for body health

A study from the American Council on Exercise considers Bikram yoga to be quite a challenging exercise. The average heart rate when doing this yoga increases by about 72-80%. In this study, participants argued that Bikram yoga was considered a strenuous exercise because the heat could cause them to sweat more.

The benefits of yoga that you need to underline are that this exercise can help change your habits. One example is that you will focus more on food taste and the chewing process while eating.

This thinking pattern makes it easier for you to feel full, leading to a healthy life and weight balance. A study says that a yoga practitioner usually gains less weight over ten years than other people who don’t do yoga.

Article Is Bikram Yoga for a more effective fat burning? first show on Sumberita.com.

“The most popular yoga” – When you try yoga for the first or second time, you may be wondering which type of yoga will best suit your needs. Well, this article might be able to help you choose or even try all the movements as part of your “yoga journey.” The following is a review of the popular yoga styles that you may often hear or encounter at the yoga studio in your area.

The most popular yoga according to your needs.

The term yoga comes from the Sanskrit “yuj,” which means the union of the body with the consciousness in mind. You will do physical exercises, breathing, relaxation, and meditation when doing yoga. This condition aims to develop harmony between body, mind, and the surrounding environment.

The various benefits of yoga have been felt for centuries by multiple groups. Yoga is also growing thanks to the influence of numerous cultures. As a result, various popular yoga movements have been created, such as the following.

1. Hatha yoga

Most of the common types of yoga that you do today are included in Hatha yoga. It is because the basic movements of yoga usually focus on aligning physical exercise with breathing.

If you have heard of Ashtanga, Vinyasa, Iyengar, and Power yoga, these yoga styles can also be included as Hatha yoga. Although it is possible in practice, the tempo or pace of Hatha yoga will feel calmer or slower.

Hatha yoga is suitable for those who have just started trying yoga classes. Doing Hatha yoga exercises will allow you to recognize basic postures and recognize the names of yoga poses or movements more easily. Moreover, you can also deepen each yoga pose better because of the calm tempo.

2. Vinyasa yoga

This type of yoga usually flows dynamically and requires coordination between the body, posture, and breath. Vinyasa yoga usually has a faster tempo and freestyle and aka does not have a standard sequence as long as you follow the practice.

However, your yoga teacher or instructor usually guides the class from start to finish with a specific purpose. For example, in today’s session to strengthen the arm muscles, in the next session, focus on the backbend, or in one session, you get a helpful pose for all parts of your body.

Vinyasa yoga is suitable for those who like spontaneity and dynamic and don’t really like routine. You will always feel surprised at each Vinyasa yoga class session because of the different sets of postures.

Several types of yoga are included in the Vinyasa yoga category because they have dynamic movements and connect posture and breath movements. The types of yoga movements include Ashtanga, Jivamukti, Baptiste, and Power yoga.

3. Ashtanga yoga

Rather than Hatha yoga, which tends to be slow, Ashtanga yoga is a dynamic, intense, and often very athletic type of yoga. In Ashtanga yoga, there is a series of poses that you must follow, which are commonly referred to as the Ashtanga series.

There are two methods of practising Ashtanga yoga: Led Class with a teacher or instructor guide and Mysore. You will practice by following a series of postures, for example, the Primary series, without a teacher’s guidance. However, the yoga teacher will remain in the room to observe and help adjust yoga postures for beginners.

Ashtanga yoga practice requires a lot of dedication, so it’s great if you want to experience the immediate benefits of practising yoga, both physically and mentally.

Ashtanga yoga is suitable for those with a committed and dedicated personality, especially if you are also an athletic person. The movement is also quite challenging, so it may suit those who often exercise.

4. Iyengar yoga

This type of yoga focuses on the precision of posture and pays great attention to the body’s anatomy in detail. Often you will be in one pose for a long time. Then there will also usually be some modification of the posture using assistive devices, such as blocks, straps, or wall ropes.

This type of yoga movement is very systematic and usually aims to increase body strength, flexibility, and stability. Iyengar yoga can also be helpful as a therapy to treat certain body conditions.

Iyengar yoga is suitable for those who like to do things in detail or want to do therapy to help overcome their health conditions.

5. Hot yoga

You will practice yoga in a heated room when doing Hot yoga. One of the most popular is Bikram yoga, which is yoga you do in a hot room at around 42 Celsius with a series of 26 fixed postures.

If you often travel or travel and want to practice yoga on the sidelines of the trip, you can practice Bikram yoga in a hot room situation and the same set of postures.

Hot yoga is suitable for those who want to enjoy the sensation of sweat pouring while exercising. The hot room temperature seems to provide a detox effect beneficial for body health.

This movement can also make your body more flexible when doing a series of 26 Bikram yoga postures. It often makes you want to get back to regular yoga practice to increase your body’s strength and flexibility.

Apart from Bikram yoga, there are several other types of yoga that you can also do by practising in a hot room. Examples are Hot Ashtanga, Forrest yoga, Baptiste yoga, Core Power Yoga, and Hot Barre yoga.

6. Kundalini yoga

This type of yoga combines physical and spiritual elements, body postures with dynamic breathing techniques, meditation, and mantras (chanting), which aims to increase body vitality and self-consciousness.

Kundalini yoga is suitable for those who like meditation activities and want to explore more about your energy, intuition, and thoughts or to know yourself deeper spiritually.

7. Prenatal yoga

Primarily to support pregnancy, this type of yoga can help mothers-to-be physically and mentally. Usually, prenatal or pregnancy yoga focuses on practising breathing, the hip area, and restorative poses that are useful for restoring energy when you feel tired due to hormonal changes in the body.

For pregnant women, regularly practising this type of yoga will make the body stronger, stay active during pregnancy, and benefit the unborn baby. In addition to practising alone while pregnant, there is also a studio that offers Prenatal yoga classes for you and your partner. You can practice with your partner and share knowledge and support in the birth process.

Prenatal yoga is suitable for pregnant women, even if you have never done yoga or exercised before pregnancy. It is because Prenatal yoga is specially prepared for the condition of you who have two bodies.

8. Yin yoga

While all of the above yogas are mostly dynamic exercises, Yin yoga focuses more on passive activities. This exercise allows you to be in one pose for about 3-5 minutes, with various postures, such as a sitting position, gentle twist, or lying down.

This yoga method can also help train your meditative side. In addition, Yin yoga is perfect for health because it aims to provide stretch to the bones and joints and the layers of your body’s tissue, known as the fascia.

Yin yoga is suitable for those with a calm personality, even those who are very active, dynamic, and often busy with ongoing work. Yin yoga is also helpful for restoring energy, and this yoga can improve the quality of your sleep. Your body will be much more relaxed during practice, and your breathing will be of higher quality.

There are many other types of yoga that you can learn more about. However, it seems that there are already many alternative options that you can consider from some of the most popular types of yoga movements.

As a suggestion, practice different types of yoga with other teachers or instructors. It can give you a better understanding of which one you like best or one that fits your needs and routine.

Doing several different types of yoga usually is also good for your health. As a result, your practice can be more diverse and colourful.

Article 8 Most Popular Yogas, Which One is Best for You? first show on Sumberita.com.

Breathing is a natural process that usually occurs without conscious effort. However, the breathing you usually do tends to be shallow and doesn’t use your lungs’ total capacity.

Unlike normal breathing, diaphragmatic breathing is an exercise that fully engages the diaphragm and can increase the efficiency of the lungs. Regularly doing this type of breathing exercise can improve your breathing, affecting your overall health. Read on to find out how to do diaphragmatic breathing exercises.

Diaphragmatic Breathing

The diaphragm is a large muscle located at the base of the lungs. When you inhale, your diaphragm contracts and moves downward, creating space for your lungs to expand and fill with air. Then, when you exhale, the diaphragm relaxes and moves upward, which helps expel air from the lungs.

Diaphragmatic breathing, also known as abdominal breathing, fully engages the stomach, abdominal muscles, and diaphragm while breathing. It means that you are actively pulling your diaphragm down with each breath. In this way, diaphragmatic breathing helps the lungs fill more efficiently.

You usually do it subconsciously when you breathe daily and don’t involve your diaphragm too much. Meanwhile, during diaphragmatic breathing, you will use your diaphragm consciously to take deeper breaths. You will see your stomach rise and fall and feel a rising or stretching sensation in your stomach, not just your chest and shoulders.

Diaphragmatic Breathing Exercise Technique

There are various forms of diaphragmatic breathing, but the simplest form is essential diaphragmatic breathing. You can do this by breathing in a lying or sitting position.

Lying Diaphragmatic Breathing

For those learning the diaphragmatic breathing technique for the first time, doing it in a lying position may be more accessible. Here’s how to do it:

• Lie on a flat surface or in bed, and place a pillow under your head and knees. Pads will help keep your body in a comfortable position.

• Place one hand in the centre of the upper chest and the other just below the ribs. That way, you can feel your diaphragm moving when you breathe.

• Then, breathe in slowly through your nose so that your stomach moves up, pushing your hands while your hands on your chest should remain still.

• When you want to exhale, tighten your abdominal muscles and let your stomach drop down while exhaling through pursed lips. Again, the chest should remain still.

• It would be best to do this breathing exercise for 5-10 minutes, about 3-4 times daily.

Sitting Diaphragm Breathing

Once you are familiar with the diaphragmatic breathing technique lying down as above, you may want to start trying breathing while sitting in a chair. The method is almost the same as the diaphragmatic breathing technique in a lying position; only you do it while sitting in a chair. When doing diaphragmatic breathing exercises in this position, make sure you keep your shoulders, head, and neck relaxed.

Benefits of Breathing with the Diaphragm

Diaphragmatic breathing helps you use your diaphragm fully when you breathe. It can provide some health benefits, including:

• Strengthens the diaphragm.

• Increases stability in core muscles.

• It makes the body more relaxed.

• Lowers heart rate and blood pressure.

• Reduces oxygen demand.

That’s the diaphragmatic breathing technique that can improve your lung function.

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It is vital to relieve stress by starting breathing exercises for anxiety. That’s because blood cells receive oxygen when you breathe and release carbon dioxide, which is then carried back to the rest of the body and exhaled.

The dangers of anxiety can make you experience an increased heart rate, dizziness, muscle tension, and other physical sensations. That’s because when you’re feeling anxious, a person tends to take quick and shallow breaths from the chest (thoracic breathing), which interferes with oxygen and carbon dioxide levels in the body.

Four types of breathing exercises for anxiety

Here are breathing exercises for anxiety that you can try when you’re feeling anxious:

1. Breathe deeply

According to The American Institute of Stress (AIS), taking deep breaths from the belly for 20-30 minutes daily can reduce anxiety and stress. Deep breathing increases the oxygen supply to the brain and stimulates the parasympathetic nervous system, promoting calm.

AIS recommends a technique that combines deep breathing and visualization. This technique only takes six seconds:

• First, smile and try to relax your shoulders.

• Imagine there is a hole in the sole. As you take a deep breath, imagine the hot air flowing through the opening, moving slowly up the legs, through the stomach, and filling the lungs.

• As you exhale, imagine the opposite so that you ‘see’ hot air escaping from the same opening in your leg.

2. Extend breath

However, taking too many deep breaths too quickly can cause you to hyperventilate. As a result, the amount of oxygen-rich blood flowing to the brain will decrease. In addition to taking deep breaths, also try to lengthen the breath.

Here are the ways:

• Before taking a deep breath, exhale completely. Push all the air out of the lungs, then let the lungs work to inhale the air.

• Next, try to exhale a little longer than when you inhaled. For example, try to inhale for four seconds, then exhale for six seconds.

• Try doing this for 2-5 minutes.

• Take this breathing exercise in any comfortable position, such as standing, sitting, or lying down.

3. Breathe Mindfully

Another breathing exercise to help relieve anxiety is mindful breathing. This exercise involves focusing your breath and bringing your mind to the present without being reminded of worries about the past or future. Breathing deeply, consciously, and slowly can reduce anxiety.

Here are the ways:

• Try to inhale and exhale normally. Feel the tension in your body that you were not aware of before.

• Take a deep breath through your nose.

• Watch your belly and upper body expand.

• Exhale in whatever way is most comfortable.

• Please do it for a few minutes and watch the rise and fall of the stomach.

• Choose a word to focus on or sound out as you breathe. It sounds like “om,” a short prayer, or positive words like “relax” or “peace.” Voice the word you have chosen every time you inhale or exhale.

• Imagine your Breathtaking negative thoughts and energy out of your body.

• When your thoughts are distracted, gently return attention to your breathing and words.

4. Diaphragmatic Breathing

Breathing from the diaphragm (the muscle just below the lungs) aims to reduce the work of living by slowing the breathing rate, decreasing the need for oxygen, and using less force and energy to breathe.

If you later feel anxious, do these diaphragmatic breathing exercises:

• Inhale slowly and deeply through your nose. Keep your shoulders relaxed. The stomach should expand, and the chest should rise slightly.

• Exhale slowly through your mouth. As you exhale, purse your lips slightly, but keep your jaw relaxed. You may hear a soft ‘whoosh’ sound as you exhale.

• Repeat breathing exercises for anxiety. Please do it for a few minutes until you start to feel better.

Article Breathing exercises for anxiety are proven to reduce stress first show on Sumberita.com.

“Calm down, take a deep breath” is one sentence that is often said to people who are angry or angry. It turns out that this advice has some truth. Therefore, it is crucial to know the benefits of deep breathing exercises and their benefits for body health functions.

How can shortness of breath occur?

When you breathe in, the diaphragm tightens and moves downwards, allowing the lungs to expand and fill with oxygen. As you exhale, your diaphragm will relax and move into your chest cavity.

The average respiratory rate of a healthy adult human in a relaxed state is 12-20 breaths per minute. However, when we are in a stressful situation, the diaphragm flattens out, so we breathe faster and shorter.

This condition causes the lungs not to get the top portion of oxygenated air. As a result, you then feel short of breath. The discomfort of not normal breathing can increase your stress, blood pressure, and anxiety levels.

Benefits of deep breathing exercises

When done correctly, deep breathing can provide a variety of benefits. Here are the various benefits.

1. Reduce stress

Research has shown that taking a moment to be alone and taking deep breaths can make you calmer and more relaxed.

The autonomic nervous system, which controls involuntary actions such as heart rate and breathing, is divided into two parts: the sympathetic nervous system, which contains the fight or flight response, and the parasympathetic nervous system, which controls relaxation responses.

When stressed, the sympathetic nervous system will work more actively by making breathing and heart rates work faster. Taking deep breaths and more airflow into the body will help calm the nervous system.

2. Help control asthma and high blood pressure

The narrowed and inflamed airways in people with asthma can make breathing difficult.

In addition to undergoing treatment, asthma patients are often advised to practice breathing to control symptoms. Taking a deep breath sincerely can help open the airways, improve breathing, and improve quality of life.

Regularly practising breathing techniques can slow heart rate and lower or stabilize blood pressure.

3. Reduce pain

Not only beneficial for the respiratory organs, but deep breathing exercises can also help reduce pain.

When you breathe deeply, the level of nitrous oxide in the blood increases; nitrous oxide is often used as an anaesthetic for specific medical procedures.

Increased levels of nitrous oxide compounds in the body will reduce tension in the body and reduce pain.

4. Help overcome digestive problems

For indigestion, taking deep breaths may help relieve your condition.

Deep breathing techniques will provide a gentle massage sensation around the intestines and stomach. Taking deep breaths can also help activate the parasympathetic system in response to the body’s relaxation.

This technique will help with digestive symptoms, such as diarrhoea and constipation.

5. Help improve posture

Who would have thought that breathing techniques could affect your posture?

When you take a deep breath and use your lungs to their total capacity, you simultaneously strengthen the spine’s natural curve.

The upper back, neck, and shoulders are optimal at that time. It reduces tension in the upper body. It will help you establish a better posture.

How to do deep breathing exercises

Practising deep breathing exercises every day is vital to improving your breathing ability. The easiest way to do this is to find a quiet and comfortable place to sit or lie down.

After that, try to breathe normally as you usually would and place your hands on your stomach. Then inhale slowly through your nose, allowing your chest and lower abdomen to expand until you feel your hands rising.

That means your diaphragm moves downwards, allowing your lungs to fill with oxygenated air. Allow your stomach to expand until it reaches its maximum capacity.

Hold your breath for a few minutes, and then exhale slowly through your mouth (or through your nose if this is more comfortable for you). You should also feel your hand slowly coming down. Repeat for a few minutes.

Practising deep breathing exercises daily will get your body used to breathing correctly. That way, when you are in a stressful situation, you will instinctively use this breathing technique.

Article Deep Breathing Exercises and 5 benefits for healthy body functions first show on Sumberita.com.