6Kapalbhati Breathing
Studies have shown that Kapalbhati breathing may help open up the sinuses and improve concentration. To do it, you need to:
– Sit comfortably with a straight spine. Put both hands on the knees with palms facing upwards
– Breathe in deeply
– Exhale in a short burst and contract the belly
– Breathe in this pattern 20 times to finish one round
– Close your eyes to relax and try to be aware of the sensations in the body
Perform at least three rounds to complete Kapalbhati breathing. [7]
Diaphragmatic Breathing
The diaphragm is a muscle located under the lungs that aids in breathing. In this breathing technique, you need to breathe from the area around the diaphragm instead of the chest. This may help reduce the oxygen needs, slow breathing, and improve the diaphragm’s strength.
– Sit comfortably in a chair
– Put one hand on the stomach and the other on the chest
– Breathe in deeply and slowly through the nose. Keep the hand on the stomach rising and falling with every breath
– Breathe in and out slowly through pursed lips. The key is to breathe without a moving chest [8]
