Pusteøvelse

Breathing exercises are simple but powerful techniques that can reduce stress, improve focus, and increase the body's oxygen intake. These exercises are often used in yoga, Pilates and meditation to calm the nervous system and strengthen lung capacity. Regularly performing breathing exercises can also help lower blood pressure and improve sleep quality.

Correct technique for deep breathing

How to perform a basic deep breathing technique:

  1. Find a comfortable sitting position or lie flat on your back.
  2. Place one hand on your stomach and the other on your chest.
  3. Breathe in deeply through your nose, fill your belly with air, and feel your belly rise while your chest remains calm.
  4. Exhale calmly through your mouth while releasing all the air from your stomach. Allow your stomach to lower, and repeat this movement.
  5. Focus on lengthening the exhalation to create a calming effect.

Perform this exercise for 5-10 minutes daily to reduce stress and improve breathing capacity.

Common errors

Avoid these common mistakes during breathing exercises:

  • Chest breathing: Avoid using only your chest to breathe. Try using your diaphragm to engage your stomach and breathe more deeply.
  • Too fast breathing: Breathe slowly and controlled to get the full effect of the exercise. Focus on long, steady breaths instead of short, quick puffs.
  • Tense your shoulders: Make sure that your shoulders remain relaxed and that you do not pull them up towards your ears when you inhale.

Modifications and variations

Depending on your fitness level and needs, try these variations:

  • 4-7-8 breathing technique: Breathe in through the nose for 4 seconds, hold the breath for 7 seconds, and slowly exhale through the mouth for 8 seconds. This technique is particularly calming and helps lower stress levels.
  • Alternate nostril breathing: Breathe in through one nostril while holding the other closed with a finger, and switch nostrils on exhalation. This can help balance the body's energy and calm the mind.
  • Breathing training for athletes: Perform breathing with increased intensity to strengthen lung capacity, by breathing faster in shorter intervals after a thorough warm-up.

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