There are several ways to begin breathing exercises to reduce stress or improve lung function. Choosing those you enjoy the most will make the process easier. Luckily, we’ve created a short breathing exercise that even beginners can do. Discover more about this by reading on.
The process of accepting your age is one thing, but what about your biological age? That’s how old your body is, regardless of when you were born.
Chinese researchers claim they have discovered a way to test urine for biological ageing. Using the test, preventative medicine can determine a person’s risk for developing age-related diseases.
In the body, there are many theories as to why we age. In part, ageing is caused by oxidative damage to cells and tissues. According to the researchers, they can measure this biomarker.
According to Dr Jian-Ping Cai, a researcher involved in the study, oxygen by-products produced during normal metabolism can damage biomolecules in cells. “As we age, we suffer increasing oxidative damage, and so the levels of oxidative markers increase in our body.”
According to animal urine studies, 8-oxoGsn is one of these markers that increases with age. And, according to Cai and his colleagues, 8-oxoGsn is also found in humans between the ages of 2 and 90, so they tested it on 1,228 residents of China between the ages of 2 and 90.
Over 21-year-old participants had an increase in the biomarker associated with their age. It is hoped that the test will help predict the occurrence of age-related diseases and evaluate the efficacy of future treatments meant to slow the ageing process.
In my opinion, determining the physiological age of a person or organism accurately and consistently could provide an incredible tool for studying treatments against ageing. “We could follow a treatment for a few months or years rather than assessing its efficacy over a lifetime,” said Jae Hur, PhD, assistant professor of biology at Harvey Mudd College.
Related: Exploring Your Inner Landscape
Table of Contents
What are deep breathing exercises?
A person’s breathing affects every part of their body, including heart rate, blood pressure, and proper body mechanics that reduce stress.
This breathing method is also known as belly breathing, which involves breathing slowly and deeply through the nose while expanding the belly, causing the lungs to fill with air.
Various health and mental health benefits have been associated with this type of breathing, such as reducing stress and lowering blood pressure.
Even though these benefits are widely known, our busy schedules and sedentary work environments have conditioned us to breathe shallowly. As a result, our respiratory muscles weaken over time. In addition, it alters our posture and undermines our health by creating tension in the upper body.
It is possible to reverse shallow breathing symptoms and improve your quality of life through regular physical activity and brief respiratory muscle training sessions.
5 Breathing Exercises to Calm Your Mind
As a result of stress, your body releases adrenaline, which makes you feel anxious and nervous. However, deep breathing exercises can help you relax and reduce anxiety.
If you’re feeling anxious or tense, deep breathing exercises can help you relax. You can calm yourself by using these simple techniques. The following are some of them:
Quick Breathing Guide
Breathe and bring a sense of spaciousness into your day with a quick breathing exercise.
Steps to start: 1-Minute Breathing Exercise
- Taking a deep breath through your nose and out of
- your mouth, and sitting comfortably is the first step.
- Watch the body expand as you breathe in, and as you breathe out, watch the body soften as you close your eyes gently.
- It is better to allow the breath to lead the mind
- rather than the mind leading the breath.
- Consider where you are feeling the breath in the body, if you need to, you can gently place your hands on the stomach and just follow that rising and falling sensation.
- Just allow thoughts to come and go, and when you are ready, gently open your eyes again.
“Rather than the mind leading the breath, allow the breath to lead the mind”
Or else, follow the below-mentioned steps:
- Inhale through your nose for four counts. Hold it for two seconds. Then exhale slowly through your mouth for six counts. Repeat this cycle three times.
- If you find yourself getting worked up, try taking slow, deep breaths. This will help you focus on relaxing your mind and body. You can also use this technique to help you fall asleep at night.
- Next, inhale through your nose for eight counts. Hold it for five seconds. Then exhale through your mouth for 12 counts. Repeat this cycle twice more.
- Deep breathing helps you calm down by increasing blood flow to your brain. It also reduces stress hormones in your body. Try doing these breathing exercises before you start worrying about something.
- Accordingly, inhale through your mouth for 10 counts. Hold it for seven seconds. Then exhale out through your nose for 14 counts. Repeat this cycle once more.
- If you find yourself feeling overwhelmed, try taking five minutes to do some deep breathing exercises. You can use any type of breathing exercise you’d like, but here’s one that will help you calm down.
- Take a slow, deep breath in through your nose and out through your mouth. Do this five times.
- Once you’ve done the breathing exercise, take another five minutes to sit quietly with your eyes closed. This helps you focus on your thoughts and feelings without being distracted by external stimuli.
- Sit up straight with your shoulders back. Close your eyes and take a deep breath through your nostrils. Hold it for 10
- Deep breathing exercises are an effective stress management technique because they allow you to slow down your breathing rate and control your emotions. It’s also helpful to do these exercises before you start thinking about stressful situations.
1. Carbon Dioxide (CO2)
Carbon dioxide is a gas that is produced naturally by humans and animals. Plants use carbon dioxide to produce food and oxygen. To survive, plants need to take in carbon dioxide and release oxygen. When they don’t get enough carbon dioxide, their cells start to die off.
Oxygen is a colourless, odourless gas that is necessary for human survival. Without oxygen, our bodies would not function properly. Oxygen is released by plants during respiration. Respiration is the process of taking in oxygen and releasing carbon dioxide.
Water is a chemical substance that consists of hydrogen and oxygen atoms bonded together. Hydrogen and oxygen are two elements that makeup almost everything around us. Water is a liquid state of matter that occurs at room temperature. Water is the only known molecule that is both polar and non-polar. Polar molecules have different electrical charges on their surface while non-polar molecules have no charge.
Photosynthesis is the process where green plants convert water and carbon dioxide into sugar and oxygen using sunlight. Green plants use the sun’s energy to create glucose from carbon dioxide and water. Glucose is then stored in the plant’s cells.
Transpiration is the process where water evaporates out of the plant’s leaves. Evaporation is the separation of a liquid from its surrounding air due to a decrease in pressure. Leaves transpire water vapour into the atmosphere.
Respiration is the process where organisms consume oxygen and release carbon dioxide. Also, respiration is the opposite of photosynthesis.
Circulation is the movement of blood throughout the body. Blood carries oxygen and nutrients to organs and removes carbon dioxide and waste from them.
Even if you are a beginner, you can try this breathing exercise right away. Once you gain a little experience, experiment with different types of breathing techniques. Spend some time every week dedicating a certain amount of time to it. This exercise can be done throughout the day.
Note: Please consult your doctor if you have any medical concerns or take medications. You can also consult a respiratory therapist or yoga instructor who specializes in breathing practices if you want to learn more about breathing practices. If you experience discomfort or agitation, discontinue the practice.