Breathe in ... breathe out, Part II

in fitness, personal training , Breathing Techniques

Like most mammals, we are designed to breathe  through the nose . A proper  nose breathing is performed when the balance of diaphragmatic and chest breathing is naturally coordinated, without thought and without effort.

When we breathe mainly in the chest, we fill the middle and upper portions of the lungs  but doesn't efficiently engage the blood-rich lower lobes. Thus activating our fight-or-flight survival response. Is through the nose breathing that we can reach the lower lobes loaded with parasympathetic nervous system receptors, thus calming the mind and rejuvenating the body.

Rhythmic breathing: this technique is used for running  and is described in depth by Budd Coates in his book Runner’s World Running on Air.  He presents the idea that rhythmic breathing increases lung volume, improves awareness and control, helps prevent injury and side stitches, helps runners  with asthma, allows runners to quickly set a pace for quality training and racing, as helps to manage muscle cramps.

Tao Yin breathing: this breathing technique consists of postures, meditation, and breathing patterns to strengthen and relax the back and energize and relax the lumbar area.  The goal explains Taoist master Mantak Chia, is to achieve harmony between chi and external energies, and revitalize the body and spirit.  Also known as Taoist Yoga

Pranayama breath: are a compilation of Yogic breathing techniques that help control the “prana” or vital force (also known as “chi”, “qi”, or “ki”).  The most popular are dirga pranayama (three- part- breath), ujjayi pranayama, (ocean breath), nadi shodhana pranayama (alternate nostril breathing), and kapalalabhati pranayama (light skull breathing).

Alternate nostril breathing:  or Nadi shodhana pranayama. Helps to destress, relax, and balance the mind.  First , you  press the thumb on the right nostril and breathe out gently through the left nostril.  Next, breathe in through the left nostril gently, then press closed with a finger.  Remove the thumb from right nostril and breathe out through the right nostril.  Breathe through the right nostril, close, and exhale from the left.  Continue with inhales and exhales, alternating between nostrils.

Is my belief that our nose is our primary tool to breathe and is an essential key to perform efficiently . Give it a try!

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