Healthy Life: Step n. 1

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The importance of a good respiration.

There are many studies that have certified the importance of a good respiration. The best technique is learning to do the diaphragmatic breathing because, when we use our diaphragm, we have a more complete injection of oxygen in our lungs and a following better elimination of the carbonic anhydride from our organism.

According to many scientists, it means:

  • Strengthen our diaphragm and, consequently, our abdominal (reduce our belly, wow!).
  • Decrease the work of breathing by slowing our breathing rate, besides it calm down our anxiety.
  • Decrease oxygen demand.
  • Use less effort and energy to breathe.
  • A smaller aging of our cells, especially our skin cells (fewer wrinkles around the eyes)
  • Less tension and tightness in the neck and shoulders because the upper muscles can relax.
  • Cuts chances of cancer, heart disease, and diabetes.
  • Improve our mood by elevating the "good hormones": serotonin and endorphins.
  • Improve mental focus and concentration by increasing blood's oxygenation. 

Seeing that my thought was: how can I do it in an effective way, but in a short time because I'm always in a hurry? The answer was: do it in just awake in the morning, directly in the bed and repeat it before going to sleep at night. The first times was a bit difficult, especially to remember of doing the exercise, but after some time it became a habit. 

It takes no more that three minutes in the morning and three minutes in the night, seeing the above benefits I think it's worth it.

For those who don't know, here's how it works:

  1. Lie on your back on a flat surface or in bed, with your knees bent. You can use a pillow under your knees to support your legs. Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.
  2. Breathe in slowly through your nose so that your stomach moves out against your hand. The hand on your chest should remain as still as possible.
  3. Tighten your stomach muscles, letting them fall inward as you exhale through pursed lips. The hand on your upper chest must remain as still as possible.
  4. Repeat this sequence from five to ten times in the morning and the same in the night, after a few days it will become an easy routine. 

A small trick: when you will have became good in doing it, you can increase the effort of the exercise by placing a book on your abdomen (a heavy dictionary even better) so you will be able to strengthen your abs and reduce your belly! 


For the step n. 2 push the link below:

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