How to Breathe (It Takes Some Work)
“You cannot be truly healthy unless you are breathing correctly.”
“If there’s some good to come out of Covid-19, it is that people are paying more attention to how they are breathing.”
Drawings by Brown Bird Design.
Clear congestion.
* Sit up straight, do a gentle inhale and exhale through your nose.
* Pinch both nostrils shut.
* Shake your head up and down or from side to side until you feel the need to breathe.
* Take a slow breath in through your nose (through pursed lips if your nose is still congested).
* Breathe in a calm way for 30 seconds to a minute and repeat five more times
Shut your mouth.
*About half of us are chronic mouth breathers. That is not healthy. Breathing in and out of the nose filters, heats and treats the air.
* For people who suffer from chronic nasal obstruction shutting the mouth can be a challenge.
* The first step is to clear congestion. There are sprays and neti pots. One person said, “I put eucalyptus oil under my nose.”
Take some deep breaths.
* Lie flat on your back with your knees bent.
* Place one hand on your chest and the other on your belly, just below your rib cage.
* Inhale in a slow way through your nose so your stomach expands against your hand.
* Exhale in a slow way through your nose or pursed lips.
* Repeat for five to 10 minutes.
* As you get more comfortable, practice sitting or standing with your deep breaths.
Grab a ball and roll away.
* Stand facing a wall and place the ball under your collarbone at the sternum
* Lean against the wall and roll the ball back and forth from side to side, along the valley below your clavicle several times.
* Repeat on the other side of your chest.
* Stand with your side to the wall and raise the arm closest to the wall overhead and place the palm of your hand on the wall.
* Put the ball under the armpit at the top of your ribs and lean into the wall and rock back and forth.
* Lower the ball an inch and repeat.
* Continue down your side, massaging the muscles between your ribs.
* Repeat on the other side of your body.
* Turn so your back faces the wall.
* Place the ball at the top of your upper back muscle and lean into the wall.
* Roll the ball along the outer edge of your shoulder blade by bending and straightening the knees.
* Lift and lower your heels.
* Repeat on the other side.
* Come down onto your back with a yoga block or thick book under your head.
* Turn your head to the right and place the ball on your upper neck behind your ear.
* Take five deep breaths here.
* Then nod yes three or four times and then shake your head three or four times.
* Switch sides.
Stand up straight.
Come into a tabletop position on the floor, with your hands under your shoulders and your knees under your hips.
As you inhale, drop your belly, press your chest forward and look up. Exhale.
Tuck your chin toward the chest and round the spine.
Flow between these cow and cat yoga positions for three to five breaths. Take your time
* Stand with your feet wider than hips distance, about four feet apart.
* Turn your toes in.
* Interlace your hands behind your back.
* Inhale.
* Open your chest and bring your palms closer together.
* As you exhale, fold forward and allow your arms to hang overhead.
* If it is uncomfortable to hold your palms together, hold on to a towel or yoga strap.
* Stay here for five to 10 breaths.
Good for you!
Source: The New York Times July 18, 2020
