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| Simple breathing techniques can improve the efficiency of your lungs. They can also reduce stress and anxiety by helping you control your heart and breathing rates. |
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| Diaphragmatic breathing |
| Practice diaphragmatic breathing on your back until you can take 10 to 15 consecutive breaths in one session without tiring. Then practice it on one side and then on the other. Progress to doing the exercise while sitting erect in a chair, standing up, walking, and, finally, climbing stairs. |
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- Lie on your back with your head and knees supported by pillows. Begin by breathing in and out slowly and smoothly in a rhythmic pattern. Relax.
- Place your fingertips on your abdomen, just below the base of
your rib cage. As you inhale slowly, you should feel your
diaphragm lifting your hand.
- Practice pushing your abdomen against your hand as your chest
becomes filled with air. Make sure your chest remains motionless.
Try this while inhaling through your mouth and counting slowly to
three. Then purse your lips and exhale through your mouth while
counting slowly to six.
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| Pursed-lip breathing |
| Once you have mastered diaphragmatic breathing, try pursed-lip breathing before exercise or during your daily routines. |
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- Inhale through your nose so your stomach muscles move outward and your diaphragm pulls air into your lungs.
- Exhale through your mouth with your lips pursed, making a "SSSSSS" noise.
- Exhale twice as long as you inhale -- forcing all of the air out of your lungs.
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| Deep-breathing exercise
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- While sitting or standing, pull your elbows firmly backward as you inhale deeply.
- Hold the breath in, with your chest arched, count to five, and then force the air out by contracting your abdominal muscles.
- Repeat the exercise 10 times.
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| NOTE: Talk to your doctor for a plan that’s right for you. |
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How do I know if I’m exercising hard enough? |
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- If you can talk while you exercise, you’re in the zone.
- If you can't talk and exercise at the same time, you’re exercising too hard.
- If you can sing while you exercise, you may not be exercising hard enough.
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