Breathing exercises can be broadly divided into three categories, namely: • Coherent Breathing: This is when breathing takes place at the rate of five breaths each minute. Count five while inhaling and five while exhaling. The five-minute rate increases your heart rate variability, which determines how well your parasympathetic nervous system is functioning. Changing your pattern or rate of breath alters the HRV and changes the nervous system. The greater your HRV, the healthier your cardiovascular system and the stronger your stress-response system will be. • Resistance Breathing: These exercises create resistance to air flow. You can achieve resistance by pursing your lips, hissing through clenched teeth, using external objects, narrowing the space between your vocal cords, and partly closing your glottis when breathing through the mouth. If you’re breathing out of your nose, try chanting and singing because they offer a relaxed sensation while allowing for resistance breathing. • Breath Moving: This is almost like an internal massage. Sending your breath through your body improves concentration. When breathing in, imagine you are moving the breath to the top of your head. While breathing out, think you are moving your breath to the base of the spine, your tail bones, or perineum. Every time you breathe in, move your breath to the top of your head and move the breath to the base of the spine each time you breathe out. You should continue breathing in this circuit for ten cycles.
Me Divyashri 22. I am woman looking to do breathing exercises. I have been inspired by guru ji who say breathing exercise is helpful for health. What are the types of breathing exercises I can do?
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