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Denise Austin

Breathing Exercises To Clear Your Mind

Denise Austin
by Denise Austin | 
 | 
Lifestyle
Let's talk about breathing! It's true breathing is a natural function of your body, however there are ways you can maximize the way you breathe which will in turn maximize the benefits to your body! Breathing pumps oxygen to every cell and muscle throughout your entire body, so the more oxygen you can get in the better! I want to share three of my favorite breathing techniques that really work - you can do these anywhere! Try to work some intentional breathing into your days and see how it makes you feel!


3 Breathing Techniques

  • Abdominal Breathing - This is good for instant relaxation and also the starting point for several exercises that follow. Lie down on your back or sit comfortably. Place your hands on your abdomen. Inhale slowly and deeply, breathing air all the way down into the lower lobes of your lungs. As these fill with air, your lower belly should expand like a balloon. (Keep one hand on it so you can feel this happening.) Exhale slowly, allowing your abdomen to deflate as your body releases stale air. Inhale easily. Feel your belly expand again. Repeat for 3 to 5 minutes.


  • The Energizer - Do 1 to 2 minutes of Abdominal Breathing. Place finger on right nostril to close airflow. Take a deep breath in. Expel air through left nostril using short exhalations. Continue staccato exhalation until lungs are empty. Repeat 10 times. Do 1 minute of Abdominal Breathing. Inhale and hold as long as is comfortable before exhaling. Repeat 10 staccato breaths through right nostril, placing finger on left nostril. Do 1 minute of Abdominal Breathing. 


  • Blood Pressure Reducer - Any relaxing type of breath can help control and reduce high blood pressure. Sitting in a quiet place, relax with a few Abdominal Breaths: 4 counts in, 8 counts out. Inhale to about two-thirds lung capacity for 4 counts. (Inhaling to only two-thirds of your maximum will help prevent an unintentional rise in blood pressure.) Hold for 8 counts. Exhale for 8 counts. Continue the two-thirds breaths for 3 to 8 minutes.


I hope you give these three breathing techniques a try and I hope they make you feel a little calmer, give you an energy boost and the confidence to tackle your day. If you enjoyed these breathing techniques, you might want to consider starting your meditation journey. Find out where to start from my daughter Kelly Austin in my latest copy of Fit Over 50: New Year, Amazing New You! The magazine is on newsstands or you can order online here!!


Let's live FIT, HAPPY and HEALTHY - together!!

Denise