Here we are going to explain about 3 Breathing Exercises to Increase Oxygen level at Home… One of the things that we do without thinking is Breathing Process. That is why people take it for granted. And this is the reason why people develop respiratory complications at their old age. Those who take the breathing process for granted, most probably experience breathing difficulties. There are several disadvantages, along with this inability to breathe smoothly, such people face problems maintaining healthy blood oxygen levels. And low oxygen levels are responsible for other ailments, including elevated anxiety, reduced energy levels, emotional stress, and compromised immune system. Caregivers can support their ageing loved ones to relieve some of the given ailments through focused breathing exercises that improve oxygen level in the body furthermore reduces physical and mental stress.
Benefits of Breathing Exercises to Increase Oxygen level
Pulmonary rehabilitation is an essential intervention for all those who have lung disease or other ailments that affect lung function. Respiratory therapists usually direct their patients to practise specialized breathing techniques. These breathing exercises can alleviate some of the symptoms correlated with asthma attacks, shortness of breath, high blood pressure, chronic obstructive pulmonary disease (COPD) and disorders like sleep apnea.
As per American Lung Association, “If practiced regularly, breathing exercises can help rid the lungs of accumulated stale air, increase oxygen levels and get the diaphragm to return to its job of helping you breathe.”
The advantages do not stop here, even healthy people can experience the calming and rejuvenating outcomes of controlled breathing techniques. In fact, breathing exercises can improve overall respiratory strength and lung capacity. Seniors and their caregivers can follow these techniques unitedly to get the benefits.
3 Breathing Exercises to Increase Oxygen level at Home
You can try the three exercises listed below. You will find these exercises most useful for recovering from your lung disease.
1. Diaphragmatic Breathing
Believe it or not, there is a proper approach to take a breath. But most of us don’t practice it. Patients who have limited lung capacity usually fall into the natural habit of taking short, slight breaths into their chest. If a person’s chest rises while taking a breath, it is possibly an indicator of abnormal breathing. A proper breath actually draws air into our lungs, forcing the diaphragm down and visibly expanding the belly size. This is why diaphragmatic breathing is also known as “belly breathing.” You should follow these steps to engage in a deep diaphragmatic breathing process:
- Sit up straight, put one hand on the stomach and the other hand on the chest.
- Inhale air slowly and deeply through both of your nostrils, feeling the belly expand with every full diaphragmatic breath.
- Exhale gently out of the mouth.
- Repeat at least six or more times per minute for up to 15 minutes.
2. 4-7-8 Breathing
Here we have another popular breathing method i.e. 4-7-8 breathing method. It has been touted as the most effective and speedy methods to fall asleep. Anecdotal evidence hints that an individual can drift off in less than a minute using this method. Part of the 4-7-8 technique’s achievement lies in its strength to promote relaxation and ease tension. Practising this focused breathing exercise twice a day will support you to reduce stress and anxiety, which may offer relief from insomnia, food cravings and mood swings.
- Breathe out creating a wind-like “whoosh” noise. Make sure to breathe out fully through the mouth.
- Keeping your mouth closed, inhale air through your nostrils and silently count to four.
- Now hold this breath and count to seven.
- Exhale through your mouth for a count of eight, making the “whoosh” sound.
- Repeat steps for atleast four-five times.
3. Buteyko Nose Breathing
Buteyko breathing was developed by Ukrainian scientist Konstantin Pavlovich Buteyko in the 1950s to control asthma attacks and treat other respiratory difficulties. At that time, the medical community continued a breathing method that could ease bodily symptoms without the help of any medication and other common interventions. Since then, individuals all around the globe have adopted Buteyko breathing especially because it is natural and very efficient.
Thousands have reported relief, after practising Buteyko Nose Breathing in asthma, hypertension and sleep apnea. This breathing technique balances the body’s oxygen level and carbon dioxide levels too. As a note, it is most beneficial for senior patients, they can initially practise this exercise under someone’s guidance to avoid incorrect method that can result in hyperventilation.
- Choose a quiet, and comfortable place
- Sit up straight plus start focusing on breathing.
- Inhale slowly through the nostrils, keeping the mouth closed, and fill your lungs with air.
- Then Exhale through the nostrils, slowly discharge air from your lungs, until you sense you have exhaled air completely.
- Repeat the same technique two and three-five times.
Practice these 3 Breathing Exercises to Increase Oxygen level Daily
When patients start using all these daily breathing methods, they notice positive results. Such positive results will make you aware of the benefits of these breathing exercises. Missing a day or two is somewhere acceptable unless it affects an individual’s whole routine and lets them slip back into the old stage of shallow breathing habits. Tracking health progress by maintaining a diary can encourage you to stick to your routine. Always try to recognize improvements and note all significant changes in your health.
We normally breathe more than 25,000 times per day, so it is natural to get lazy when it comes to this largely automatic process. Using these 3 breathing exercises at home, will help seniors and caregivers to shake old habits and develop new ones. All this is necessary, it leads to improved physical health and a refreshed sense of mental attentiveness in only a few weeks.