Simple Breathing Exercise Makes Body Relaxed and Fresh

Dream - Research from the International Journal of Cardiovascular Science reveals that physical activities with moderate intensity and duration have been proven to support immune response and increase body resistance to diseases. This is important in the midst of the increasing trend of COVID-19 cases.

“Amid the rise of COVID-19 cases and community mobility, we need to implement a clean and healthy lifestyle, including eating nutritious food, getting enough sleep, and of course, exercising and consuming additional vitamins,” said Feby Felicia, Brand Manager of Oxyvit, in a written statement received by Dream. 

One of the moderate-level physical activities that is good for body health and also makes the body and mind more relaxed is breathing exercise.

Oxyvit collaborates with the Indonesian Respiratory Sports Association (PORPI) to hold Oks Terus Exercise. “Through this exercise, it is hoped to help breathing, facilitate air exchange for the lungs and respiratory system to be more regular,” said the Chairman of PORPI DPC Surabaya, Drs. H. Hartantro, in the same written statement.

Here are some simple breathing exercise techniques that can be followed.

Pursed Lip Breathing

This pursed lip breathing technique starts with relaxing the neck and shoulders. Close your mouth and slowly inhale through your nose for 2 counts. Pucker your lips as if you were going to whistle. Exhale slowly by blowing air through pursed lips for 4 counts.

Diaphragmatic Breathing

Diaphragmatic breathing (also known as belly breathing) can help you use your diaphragm properly. Practice diaphragmatic breathing for 5 to 10 minutes, 3 to 4 times a day.

Here's how: lie on your back with your knees slightly bent and your head on a pillow. You can place a pillow under your knees for support. Place one hand on the upper chest and one hand below the ribcage.

Inhale slowly through your nose, feel your abdomen pressing against your hand. Exhale through pursed lips while tightening your abdominal muscles, making sure the upper hand remains still.

After learning how to do belly breathing while lying down, you can increase the difficulty by trying it while sitting in a chair. You can practice this technique during your daily activities.

Breath Focus Technique

This deep breathing technique uses analogies or focus on words and phrases. You can choose a focus word that makes you relaxed. For example, happy, peaceful, let go, or relax, it can be any word.

When practicing this breath focus exercise, you can start with a 10-minute session. Then gradually increase the duration to at least 20 minutes.

Low Impact Exercises Suitable to Do While Fasting

Dream - The holy month of Ramadan is the right moment to start many positive things for physical and spiritual health. If spiritual health is fulfilled with worship, maintaining physical health can be started by adopting a healthier lifestyle, one of which is exercising.

Engaging in exercise during the fasting month certainly has its own challenges. Not to mention having to adjust to the busy work or other activities outside the house.

It is highly recommended to continue exercising during fasting. Of course, the type of exercise performed must be adjusted to the body condition.

Here are some light, easy-to-do low impact exercises that keep the body healthy, as summarized by Healthline.

Jumping Jack Low Impact

1. Start by standing with your hands down by your sides
2. Step your right foot out, and at the same time, raise your arms above your head
3. Keep your weight on your right foot throughout this movement.
4. Return to the starting position
5. Immediately step your left foot out. Again, with your weight on your left foot, raise your arms above your head.