Effective breathing is crucial, especially in today’s pressure of living in a polluted city environments. In fact, for decades several proven breathing techniques has been practiced by specialized groups such as yoga practitioners, athletes, and military personnel.
- The Power of Deep Breathing (Diaphragmatic Breathing):
- Inhale deeply through your nose for 4–6 seconds, expanding your diaphragm (your belly should rise, not your chest).
- Hold your breath for 4 seconds.
- Exhale slowly.
Why: Deep breaths use the diaphragm, improving lung capacity and providing more oxygen to the nervous system, which help calms you down.
- Rhythmic Breathing for Exercise:
- Running: Inhale for 3 steps, exhale for 2 steps. Adjust the rhythm based on your pace.
- Strength Training: Exhale during exertion (e.g., lifting) and inhale during recovery (e.g., lowering).
Best For: Improving endurance and performance during physical activity.
Why: Synchronizing breathing with movement ensures a steady oxygen supply and prevents hyperventilation.
- Box Breathing 4-4-4-4:
- Inhale through your nose for 4 seconds or 4 times.
- Hold your breath for 4 seconds.
- Exhale through your mouth for 4 seconds.
- Hold your breath again for 4 seconds.
Why: Popular among athletes and Navy SEALs, this method balances oxygen intake and helps manage stress.
Notice: Breathing deeper and softer can lay the foundation for developing valuable skills, such as multitasking, may also help reduce stress or accidental heache. Regular practice of deep breathing (for ex: while sitting) may even help reduce belly fat by burning more energy via stimulating the muscles around your abdomen (bụng).