Breathing Exercises: Types, Techniques and Benefits

Breathing Exercises:

Exercises for the lungs also referred to as breathing exercises, are essential for improving lung function and promoting respiratory health. These exercises are intended to strengthen respiratory muscles, increase lung capacity, and enhance the body's ability to exchange oxygen and carbon dioxide. These breathing techniques are frequently used in medical settings:

Diaphragmatic Breathing

Pursed lip Breathing

Segmental Breathing

Diaphragmatic Breathing:

The diaphragm, a dome-shaped muscle situated below the lungs, is used actively during diaphragmatic breathing, also referred to as deep belly breathing or abdominal breathing. By fully contracting the diaphragm, this technique focuses on expanding the lower part of the lungs, enabling deeper and more effective inhalation and exhalation.

Technique:

• Look for a quiet location where you can sit or lie down. You can close your eyes to improve relaxation and focus.
• Put one hand on your upper chest and the other on the area of your abdomen closest to your ribs.
• Inhale through your nose slowly and deeply, allowing the air to fill your abdomen. Imagine your stomach expanding like a balloon as you inhale, keeping your chest mostly still.
• Do not use your upper chest muscles. Keep it relaxed
• At the maximum inhalation, pause for a moment, then slowly exhale through your mouth, allowing your stomach to contract as you let out the air.
• With each breath, go through this process once more, trying to maintain a steady, controlled flow of air.

Benefits:

Relaxation: Deep belly breathing triggers the relaxation response in the body, which helps to lessen stress and anxiety. It promotes relaxation and general well-being by activating the parasympathetic nervous system.

Improves Oxygenation: Increased exchange of oxygen and carbon dioxide in the lungs thanks to diaphragmatic breathing. By using the diaphragm, more air is allowed to enter the lower lungs, improving oxygenation and respiratory health in general.

Enhanced physical performance: To perform at their best, athletes and performers frequently breathe diaphragmatically. By giving the muscles more oxygen, deep breathing can increase endurance and lessen fatigue.

Physical symptom relief: Diaphragmatic breathing can assist in relieving specific physical symptoms like shallow breathing, chest constriction, and muscle tension. It can increase circulation and ease tense muscles by encouraging a full and effective breath.

Support for the digestive system: The diaphragm aids in the movement of the digestive system. You can stimulate digestion and relieve indigestion or bloating symptoms by breathing deeply from the belly.

It's important to remember that at first, especially if you're used to shallow chest breathing, diaphragmatic breathing may feel uncomfortable or difficult. But it gets easier and more natural with practice. To experience the beneficial effects of diaphragmatic breathing on your general well-being, think about incorporating it into your daily routine, especially during times of stress.

Pursed Lip Breathing:

People with breathing disorders like asthma or chronic obstructive pulmonary disease (COPD) as well as those who experience shortness of breath may benefit from the breathing technique known as pursed lip breathing. It entails taking slow, nasal breaths while exhaling through pursed lips as if extinguishing a candle.

Technique:

• Try to sit comfortably, preferably with your back straight and your shoulders and chest at ease or in a semi-fowler position.
• Breathe in through your nose slowly and deeply, counting to two or three as you do so.
• Lips-purled gestures suggest that you're about to blow a candle out or whistle.
• Exhale through pursed lips slowly and gently, taking twice as long as you inhale, ideally counting to four or six. The exhalation should be slow and controlled.
• For several minutes, keep inhaling through your nose and exhaling through pursed lips.

Benefits:

Increased breathing efficiency: Pursed lip breathing helps to reduce breathing rate and lengthen exhalation by prolonging exhalation. This can enhance airway pressure, prevent air from being trapped in the lungs, and facilitate better gas exchange.

Reduced breathlessness or shortness of breath: Pursed lip breathing can lessen the feeling of being out of breath. It facilitates breathing pattern regulation and lessens the effort required to breathe, making daily activities easier.

Relaxation and stress reduction: Pursed lip breathing's slow, deliberate nature encourages relaxation and can help clear the mind. It causes the parasympathetic nervous system to become active, which causes a relaxation response and lowers anxiety.

Improved oxygenation: Pursed lip breathing enables a more thorough exhalation, which aids in removing stale air and raises the oxygen content of the breath that follows. People who have respiratory conditions may benefit most from this.

Pursed lip breathing can be used as a preventative measure to maintain healthy breathing patterns as well as during episodes of breathlessness or respiratory distress. 

Segmental Breathing: 

A breathing technique called segmental breathing, also referred to as lateral or thoracic breathing, focuses on expanding and contracting particular regions of the chest and ribcage. Segmental breathing focuses on various areas of the lungs separately, as opposed to diaphragmatic breathing, which primarily emphasizes the movement of the diaphragm.

There are three subtypes of segmental breathing techniques based on regions of the lungs;

1. Apical Expansion exercises
2. Lateral Costal Breathing exercises
3. Posterior Basal Expansion exercises

Technique:

• Sit or lie down in a comfortable position, making sure your spine is straight but relaxed.
• Just below your chest, lightly place your hands on the sides of your ribcage. (hand positions can be varied based on regions of the lungs)
• Inhale slowly and deeply through your nose, directing the air to your upper chest where you can feel your ribcage growing larger beneath your hands. Pay attention to how your chest's sides are expanding and moving.
• Exhale completely and slowly through your mouth, feeling your ribcage gently contract as you do so.
• During the exhalation, apply gentle pressure inwards and downwards to allow more contractions following a better expansion of the lungs in the next breath.
• For several breaths, go through this process again, paying attention to how the targeted area feels as it expands and contracts.

Benefits:

Increased lung capacity: By consciously expanding and contracting different regions of the chest, segmental breathing can improve the flexibility and mobility of the ribcage. This can lead to increased lung capacity, allowing you to take in more oxygen with each breath.

Improved posture and body awareness: Segmental breathing encourages awareness of different areas of the chest and ribcage. Through practice, you can develop better posture and body awareness, which positively affects overall breathing mechanics.

Enhanced relaxation and stress reduction: Like other mindful breathing techniques, segmental breathing can induce relaxation and reduce stress. Focusing on the movement and sensations in specific chest areas promotes mindfulness, shifting attention away from anxious or stressful thoughts.