Your Complete Guide to Breathing Properly and How to do it While Wearing A Mask!
We all know that although we are in a global pandemic, the world is slowly starting to open up and that means going out while wearing a mask!
We often make the mistake of thinking that deep breathing and mindfulness are reserved only for when we meditate or while doing yoga.
This preconceived notion could not be further from the truth!
Since the onset of this pandemic and after coming to know that the virus deliberately attacks the respiratory system, breathing normally has become a common concern.
How can we breathe properly and how do we know if we are making a mistake?
Most importantly, How can we breathe properly in these times when we feel so suffocated when wearing a mask
It’s amazing how the way we take in the air can affect us positively or negatively in the long term.
Even without the coronavirus and people wearing masks, many of us still fail to breathe efficiently.
When we were babies we used to breathe perfectly.
but over the years, due to various stresses, events, and other uncontrollable factors, most of us have completely forgotten to be mindful of the very thing that gives us life!
Most people breathe incorrectly, using only a small part of their lung capacity.
The breathing is almost always shallow and doesn’t fulfill the actual lung capacity.
This then results in it depriving the body of much-needed oxygen and prana essential to your good health
Another thing people get wrong is when they inhale deeply, they suck in the stomachs with a lot of force.
This doesn’t allow the body to fill the lungs up fully with air.
You can check if you are breathing properly by placing your hand on your stomach and observing whether our stomach pushes inward or outward.
If it is expanding when you inhale, then you’ve got it right! If it was the other way round, then you might have to work on your breathing.
It’s fascinating how just by focusing on the way you breathe, you can reap long-term life benefits.
Your diaphragm is the main muscle that you use while breathing.
It’s the dome-shaped muscle found below your lungs that separates your chest cavity from your abdominal cavity.
Take a moment to notice and be mindful of your breathing.
Youll most probably notices that you are breathing quite fast and shallow.
So the first step to better breathing is to Slow your breathing down.
Be mindful when you breathe and observe as you intake and exhale air.
I can guarantee you that you will feel wonderful and be enticed to perform deep breathing every time you breathe.
and you will get so much out of something so simple
Rapid and shallow breathing keeps the body alert and engages the sympathetic nervous system.
Adapting to this kind of breathing is useful during dangerous situations, but is counterproductive to feeling calm and relaxed the rest of the time.
Even during normal times, most people breathe too fast, and through their mouths, perhaps because of stress or they might have a stuffy nose made stuffy mostly because of allergies, or a deviated septum.
Rapid breathing uses the neck and chest muscles instead of the diaphragm, which is innervated by the vagus nerve responsible for calming the body.
If you are not used to diaphragming breathing the following exercise will help you.
Diaphragm breathing while exercise lying down
Lie on your back with your legs in a criss-cross position. (as you would do while sitting on the floor)
Put your left hand on your upper chest and the other on your abdomen so you can feel the movement of your diaphragm and stomach as it rises and falls.
Inhale slowly through your nose, feel your stomach and hand rising like a balloon and observe this movement carefully.
as you exhale, drop your stomach slowly towards your spine.
Think that you are sinking into your mat for a better experience,
Try to not move your hand and keep it still.
Continue breathing like this for the duration of your exercise session.
After you learn this breathing technique lying down, you may want to try doing it in a more normal position, such as while sitting on a chair.
This is slightly more difficult.
After that, you can try to practice deep breathing while doing your daily activities such as walking around.
It will be hard at first, especially when walking or standing upright, but with enough practice, you will get the hang of it.
When wearing a mask, no matter how hard we try we cannot make breathing as efficient as we could without a mask.
But there are some steps you could take to make your breathing experience while wearing a mask much better.
In addition to the above respiratory training, some simple steps may help make wearing a mask easier.
Tip#1
Just before wearing your mask, take five or more “quality” breaths.
With each breath, inhale through the nose for four seconds, exhale through the mouth for six seconds, then rest for two seconds.
Repeat these five breaths as soon as you wear your mask and again after you remove it.
Tip #2
If you are a teacher, medical worker, or someone who must wear a mask for an extended period, try to take breaks whenever you can. Safely remove the mask and breathe normally.
Tip#3
Another tip is to wear masks that you can comfortably wear for long periods of time.
This might be a no brainer but it is important that you feel comfortable to a certain extent while wearing a mask so choose one that actually lets you breathe.
Try to breathe normally and avoid taking short and fast breaths as it will only leave you with a more suffocating feeling.
I truly hope that you have learned something new today and you will try to be more mindful of the way you breathe in the future.
Slowing down your body by practicing meditation or yoga can help you in relaxing your body and in turn, lead to better breathing.
We so often get caught up in work and other problems that we forget to slow, down, relax, and check-in with our body to make sure we are doing okay.
Originally published on my blog at https://purplespaceblog.com on July 22, 2020.
