Breathing. It's something we all do naturally on command. Because of this, it's something we don't think about often enough. But did you know that a few deep breaths a day can completely change your life, especially your mental and physical health? This is because it's phenomenal for improving oxygen levels to the brain, which can reduce stress and lower blood pressure. It can also reduce muscle tension, which can otherwise make you feel tight and on edge. Plus, it can even boost your immunity, which is critical for avoiding colds, flus and harmful viruses.
So, ask yourself? Are you truly breathing enough? It can be hard to remember to take a deep breath in and out when life gets chaotic, which is why yoga is such a powerful tool.
Not sure which poses are best for activating your breath? We've detailed them below:
Mountain Pose
The mountain pose is fantastic for breathing, as standing tall opens the rib cage and encourages deepness. It's great for promoting good posture, too. This prevents slouching and hunching over, which otherwise can limit your ability to breathe deeply and purposefully.
To perform this pose, stand with your feet hip distance apart. Lift your toes, spread them and place them back down. Bring attention to all four corners of your feet. Align your spine by drawing your tailbone down and tucking your pelvis. Next, relax your shoulders, reach through your fingertips down your sides and engage your core. Gaze forward and breathe.
Cobra Pose
The cobra pose challenges you to expand your chest and the intricate muscles between your ribs. This helps to increase your lung capacity and ease breathing. It also stimulates the diaphragm, which, when strengthened, can promote better breathing, even when you're not focused on it in your day-to-day.
To perform it, lie on your stomach with your legs extended. Press your feet into the floor. Place your hands under your shoulders and keep your elbows close to your body. Engage your core by drawing your belly button in towards your spine. Inhale as you lift your chest and head off the floor. Keep your shoulders relaxed as you breathe slowly for a count of 10. Relax and release as you lower back to the ground.
Bridge Pose
A deeper stretch than the mountain of the cobra, the bridge truly challenges you to open up and expand. It activates the chest, lungs and front body and requires a deal of focus. This makes inhalation deeper and more meaningful. When practised often, it can also promote good posture, stopping poor breathing brought about by slouching.
Perform it by lying on your back with your knees bent and your feet flat on the floor, hip-width apart. Press your feet and arms firmly into the floor as you begin to lift your hips. Inhale as you create a bridge with your body. Hold for a count of ten and slowly exhale as you lower.
Child's Pose
Child's pose is one of the most ideal yoga poses when your mind needs time to relax and unwind. It is phenomenal for settling nerves and helping to put your body at ease when you otherwise may feel stressed. That is why it is known as a recovery pose in yoga.
Plus, stretching out the back encourages deep breathing into the back of the lungs, which is often underused. This makes it quick to calm the mind and lower breathing rates. If you're feeling anxious or uneasy, 5 minutes in child's pose can truly make a world of difference.
Perform it by starting on your hands and knees. Your knees should be wider than hip width apart, and your feet should be close to touching. Sit back toward your heels and extend your arms forward. Let your body weight drop to the floor as you breathe deeply, resting your forehead on the floor.
Seated Spinal Twist
Tension in the torso and hips limits the spine and core. A seated spinal twist is fantastic for mobilising the spine, ribs and chest, priming you for deep breathing. Like child's pose, it also encourages breathing in different areas of the lungs, which can help you achieve a deeper, more fulfilling breath.
Perform this powerful pose by sitting on the floor with your legs straight and your arms behind your back. Place your hands on the floor and place one foot flat on the ground. Place your opposite arm on your knee. Use it to help you turn your chest, head and shoulders toward your knee, stretching out your spine. Hold the position for a minute while breathing, then slowly return.
Pair Yoga With A Good Diet And Lifestyle
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