There are over 50 million people suffering from some kind of respiratory disease in the United States alone. The struggles of these diseases can place a burden on family and social life and put a damper on a person’s sense of well-being. With that being said, there are respiratory exercises that can be done at home that can help to overcome some of the side effects of these conditions.
Let’s take a look at the top 3 exercises that can be done right in the comfort of home!
1. Belly Breathing
This technique can be done several times throughout the day. It is recommended to practice the process for at least 30 seconds each time. To achieve success with this respiratory exercise you will need to take the following steps:
- Place hands on the stomach and breath in deeply through your nose without puffing your chest.
- Do your best to expand your stomach as much as possible while moving your hands away from your belly.
- Next, you will exhale through your mouth while constricting your belly muscles as much as you can.
- Be sure to exhale slowly and repeat the process as much as you would like.
This exercise can help you strengthen your breathing and can be meditative. Be sure to start slowly with respiratory programs like this one so as to not get light headed.
2. Box Breathing
This is a technique that takes time to adjust to, however, it can help with anxiety which is often a side effect of respiratory issues like asthma. Here is how to do it:
- Breathe in through your nose for 4 seconds.
- hold your breath for 4 seconds.
- Exhale through your nose for 4 seconds.
- Hold your breath for 4 seconds
- repeat
The timing can be adjusted as you see fit so long as it remains the same for each step. This technique can be used to induce calm and reduce anxiety before bedtime or when breathing is difficult. Creating a respiratory therapy zone can help you stay focused during the exercises.
3. Spot Focus Breathing
This respiratory exercise helps bring attention to your body as you breathe. You will choose a specific part of your body to focus on and do the following steps:
- While your spine straight and your eyes closed, choose a body part such as your chest or stomach to focus on while you breathe.
- Focus closing on how your body moves as you inhale and exhale.
- Keep all of your attention on your breathing and if your mind wanders just reset to focus on your breath.
- Set a timer for 5 minutes when you first begin this technique and gradually increase as you get more comfortable.
This type of breathing is meditative and can help you steady your breathing. This is ideal for anyone who has difficulty finding their breath due to respiratory ailments.
The Best Respiratory Exercises
These respiratory exercises can be used daily to help strengthen breathing and calm anxiety. These exercises can safely be done at home as a part of a respiratory program alongside the use of medication.
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