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4 Breathing Exercises That Will Set You At Ease

October 18, 2017

 

 

Every shooter knows that lack of breathing control might hurt accuracy. Schooling the breath control is paramount for every successful marksman, but is also good thing to practise in your everyday life! Controlled breathing not only keeps your mind and body functioning at their best, it can also lower blood pressure, promote feelings of calm and relaxation, and help you de-stress.

 

Remember, if you start feeling dizzy during any of these or different exercises, please immediately stop the exercise and go back to your normal breathing!

 

 

1. Stimulating Breathing or the Boost for the Awareness

This is the adjusted version of a yogic breathing exercise. It significantly boosts our energy and heightens our awareness to a great extent!

 

How to execute:

  1. Sit comfortably on the floor or a chair and start breathing through your nose quickly with your mouth closed. Make sure that your facial muscles are relaxed.

  2. Try to complete a cycle of 3 breath-ins/breath-outs every second. Go back to your normal breathing after each cycle.

  3. Continue the process for 15 seconds at the initial stage. Then, increase by 5 to 10 seconds as you go ahead. Keep the duration of your inhalation and exhalation short, yet equal.

It will move your diaphragm extremely fast!

 

 

2. Abdominal Breathing

Is known to be the most effective breathing technique for taking control over our nervous system and reducing the stress level. Great to practise before training!

 

How to execute:

  1. Sit straight on the floor or a chair; place your hands on your chest and abdomen one by one.

  2. Inhale through your nose and exhale through your mouth. You should feel how the hand kept on your abdomen rises along with the contraction of the abdominal muscles. The other hand is not expected to move that much.

  3. Try to breathe in as much air as possible - this way your body is provided with lots of fresh oxygen. Keep counting slowly as you breathe out.

 

3. Alternate Nostril Breathing

This exercise brings calm, balance, and unites the right and left sides of your brain. Good to practise on a regular basis even with no attachment to your training cycle. It will help you to keep your average heart rate down. It also works well to increase your general attentiveness.

 

How to execute:

  1. Start in a comfortable sitting pose (meditative pose is great too!)

  2. Hold the right thumb over the right nostril and inhale deeply through the left nostril

  3. At the peak of inhalation, close off the left nostril with the ring finger, then exhale through the right nostril

  4. Move on with the pattern, inhaling through the right nostril, closing it off with the right thumb, and exhaling through the left nostril.

 

 

 

4. Breath Counting

This extremely simple exercise promote better sleep and takes hardly any time. It is based on pranayama, an ancient Indian practice that means “regulation of breath.” The exercise is described as “a natural tranquilizer for the nervous system” that eases the body into a state of calmness and relaxation.

 

How to execute:

  1. As in every exercise before, make yourself comfortable in a sitting pose

  2. Exhale completely through your mouth, making a whoosh sound

  3. Close your mouth and inhale quietly through your nose while counting to four.

  4. Hold your breath for a count of seven.

  5. Exhale completely through your mouth, making a whoosh sound to a count of eight. This is one breath, and is the most important part of the exercise.

  6. Now inhale again and repeat the cycle three more times for a total of four breaths.

 

If you liked our breathing exercise tips, you may also like to know about these Foods You Must Avoid To Succeed In Sports

 

 

 

 

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