Explore expert advice on improving your respiratory health. Breathe easy with tips from Meri Sehat.

Breathe Easy

More and more studies show how ‘conscious’ breathing can benefit your health and reduce your stress levels. Read on to understand how.

Introduction

<p>Breathing is one of the few bodily functions that are both voluntary and involuntary. Although many believe they do not need to think about their breathing, fitness practitioners counter this notion. We explain why conscious breathing (or breathing mindfully) is life-changing in how people think and process emotions, how their muscles work, how often they get ill, and their chances of developing chronic diseases. All it takes is some breath focus.</p><p><br></p>

Diaphragmatic Breathing

<h4><b>Diaphragmatic Breathing</b></h4><p>This style focuses on deep inhales, where both chest and belly fill up with air. This is why diaphragmatic breathing is referred to as abdominal breathing or belly breathing. It is the opposite of shallow breathing techniques. During diaphragm breathing, you will notice your belly rising followed by chest elevation. The exhale should happen in the same order.</p><div><br></div>

Box Breathing

<h4><strong>Box Breathing</strong></h4>

<p>Square breathing is a technique based on a square framework: breathing in, to the count of four, holding to the count of four, breathing out to the count of four, and finally holding to the count of four. This process is repeated over and over for anywhere between five to 20 minutes. The amount of time can also be extended to six or even eight seconds once you have started to master this technique. Box breathing can help with <a href="https://merisehat.pk/disease/anxiety">anxiety</a>, stress, shallow breathing, or sleeping disorders. Here you can find additional box breathing benefits.</p>

<div>&nbsp;</div>

Alternate Nostril Breathing

<h4><b>Alternate Nostril Breathing</b></h4><p> This method promotes relaxation and stress reduction. In alternate nostril breathing, inhale occurs through one nostril while holding the second nostril closed with fingers, and exhale through the other nostril.</p><p><br></p>

Wim Hof Breathing

<h4><b>Wim Hof Breathing</b></h4><p> This breathing method draws on the teachings of Wim Hof, an athlete and motivational speaker who believes that cold exposure can improve health. The method combines periods of hyperventilation with breath-holding.</p><p><span style="letter-spacing: 0.2px;">The method also involves cold exposure in the form of ice baths or very cold showers. The method has two stages:&nbsp;</span><br></p><p><b>Breathing exercises:</b> Users start with simple deep breathing exercises and brief breath-holds. The method graduates to periods of hyperventilation followed by longer periods of breath-holding.</p><p><b style="letter-spacing: 0.2px;">Cold exposure:</b><span style="letter-spacing: 0.2px;"> The method also involves cold exposure, first through cold showers and eventually graduating to ice baths. Practitioners use breathing techniques to help them better tolerate the cold.</span><br></p><div><br></div>

<p>Does the Wim Hof method work? The Wim Hof Method is a type of meditation. In general, meditation may reduce stress, anxiety, and depression. However, because research into the method is relatively limited, scientists cannot validate these claims.</p><p><br></p>

Trusted By