{"id":1642,"date":"2021-03-16T09:00:00","date_gmt":"2021-03-16T13:00:00","guid":{"rendered":"https:\/\/www.gooroo.com\/blog\/?p=1642"},"modified":"2021-03-16T11:55:29","modified_gmt":"2021-03-16T15:55:29","slug":"breathing-exercises","status":"publish","type":"post","link":"https:\/\/www.gooroo.com\/blog\/breathing-exercises\/","title":{"rendered":"Breathing Exercises for Stress Management and Control"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"709\" height=\"472\" src=\"https:\/\/gooroo-blog.s3.us-east-1.amazonaws.com\/2021\/03\/15104128\/max-van-den-oetelaar-buymYm3RQ3U-unsplash.jpg\" alt=\"breathing exercises\" class=\"wp-image-1643\" srcset=\"https:\/\/gooroo-blog.s3.us-east-1.amazonaws.com\/2021\/03\/15104128\/max-van-den-oetelaar-buymYm3RQ3U-unsplash.jpg 709w, https:\/\/gooroo-blog.s3.us-east-1.amazonaws.com\/2021\/03\/15104128\/max-van-den-oetelaar-buymYm3RQ3U-unsplash-300x200.jpg 300w\" sizes=\"(max-width: 709px) 100vw, 709px\" \/><\/figure>\n\n\n\n<p>We\u2019re all familiar with breathing: it\u2019s what helps to keep us alive. But, did you know that breathing has benefits beyond living? By engaging in different kinds of breathing exercises, we\u2019re able to lower our stress levels, practise <a href=\"https:\/\/www.gooroo.com\/blog\/peace-of-mind\/\" target=\"_blank\" rel=\"noreferrer noopener\">mindfulness<\/a>, and increase our breathe control and sustainability. In today\u2019s blog, we\u2019ll highlight some activities you can try at home as well as go into the advantages of developing a breath routine. Let\u2019s get breathing!\u00a0<\/p>\n\n\n\n<h3 id=\"h-types-of-breathing\">Types of Breathing<\/h3>\n\n\n\n<p>There are four different ways of breath:<\/p>\n\n\n\n<ul><li><strong>Eupnea<\/strong>. This is how we subconsciously breath. It\u2019s also known as \u201cquiet breathing\u201d.<\/li><li><strong>Diaphragmatic.<\/strong> This type of breathing requires the contraction of the diaphragm (located underneath the lungs). It is also know as \u201cdeep breathing\u201d.<\/li><li><strong>Costal.<\/strong> This breathing requires contraction of the intercostal muscles (the ribs). It is also known as \u201cshallow breathing\u201d.<\/li><li><strong>Hypernea.<\/strong> Also known as \u201cforced breathing\u201d, this breath occurs during exercise, or when we actively manipulate our breathing during singing.\u00a0<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"709\" height=\"471\" src=\"https:\/\/gooroo-blog.s3.us-east-1.amazonaws.com\/2021\/03\/15104145\/nino-liverani-CKxD_Qh6ULY-unsplash.jpg\" alt=\"\" class=\"wp-image-1644\" srcset=\"https:\/\/gooroo-blog.s3.us-east-1.amazonaws.com\/2021\/03\/15104145\/nino-liverani-CKxD_Qh6ULY-unsplash.jpg 709w, https:\/\/gooroo-blog.s3.us-east-1.amazonaws.com\/2021\/03\/15104145\/nino-liverani-CKxD_Qh6ULY-unsplash-300x199.jpg 300w\" sizes=\"(max-width: 709px) 100vw, 709px\" \/><\/figure>\n\n\n\n<p>We utilise these different inhalation and exhalation types in the following breathing exercises:<\/p>\n\n\n\n<h4 id=\"h-stress-management\">Stress Management<\/h4>\n\n\n\n<p>These exercises draw upon diaphragmatic or \u201cdeep breathing\u201d. But how do you insure that you\u2019re breathing deeply?<\/p>\n\n\n\n<p>Lying on the floor, breathe deeply in through your nose to fill your belly with air. Breathe out through your nose. Place a hand on your stomach and your chest and feel them lower and rise as you continue to breath in and out. You should notice the hand on your belly moves more than the one on your chest. This is deep breathing.<\/p>\n\n\n\n<h4 id=\"h-mindfulness\">Mindfulness<\/h4>\n\n\n\n<p>These types of exercises focus on the attention and intention of the breath. We can start to do this by trying 2-4 Breathing.\u00a0<\/p>\n\n\n\n<p>This exercise requires inhaling for 2 counts then immediately exhaling for 4 counts. A longer exhale stimulates the calming part of our nervous system and helps to focus our minds.\u00a0<\/p>\n\n\n\n<h4 id=\"h-singing\">Singing<\/h4>\n\n\n\n<p>Certain individuals, like <a href=\"https:\/\/courses.gooroo.com\/courses\/find-your-voice-singing-contemporary-musical-theatre\/155\" target=\"_blank\" rel=\"noreferrer noopener\">singers<\/a>, require great control of their breath in order to perform well and for long periods of time. They require great use of their diaphragms. One of the most important exercises is learning to release breathe slowly and evenly.\u00a0<\/p>\n\n\n\n<p>Breathe in for 3 counts ensuring you are breathing deeply. Then, hold the breath for 3 counts. Next, release the breath through your mouth for 3 counts making sure to completely empty your lungs of all air. Then, hold for another 3 counts. <\/p>\n\n\n\n<p>Do the exercise again this time increasing the count by multiples of 3 every time you breathe out. Train your breath control so that the air is released evenly over the varying counts.\u00a0<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"709\" height=\"472\" src=\"https:\/\/gooroo-blog.s3.us-east-1.amazonaws.com\/2021\/03\/15104156\/eli-defaria-vCzh1jOyre8-unsplash.jpg\" alt=\"\" class=\"wp-image-1645\" srcset=\"https:\/\/gooroo-blog.s3.us-east-1.amazonaws.com\/2021\/03\/15104156\/eli-defaria-vCzh1jOyre8-unsplash.jpg 709w, https:\/\/gooroo-blog.s3.us-east-1.amazonaws.com\/2021\/03\/15104156\/eli-defaria-vCzh1jOyre8-unsplash-300x200.jpg 300w\" sizes=\"(max-width: 709px) 100vw, 709px\" \/><\/figure>\n\n\n\n<h3 id=\"h-benefits-of-breathing-exercises\">Benefits of Breathing Exercises<\/h3>\n\n\n\n<p>All the aforementioned exercises utilise deep and conscious breathing in some shape or form. We know that this method can release stress and encourage mindfulness, but what are the other benefits of such breathing?<\/p>\n\n\n\n<ol><li><strong>Pain relief.<\/strong> Deep breathing triggers the release of endorphins which are brain chemicals that target pain.\u00a0<\/li><li><strong>Body detoxification. <\/strong>This is done through the exhalation of carbon monoxide and other harmful toxins our bodies produce.\u00a0<\/li><li><strong>Energy Increase.<\/strong> Breathing increases the amount of oxygen in our blood which improves our body functions including stamina.\u00a0<\/li><li><strong>Correct Posture Support.<\/strong> Deep breathing encourages the lengthening and straightening of the spine.\u00a0<\/li><\/ol>\n","protected":false},"excerpt":{"rendered":"<p>We\u2019re all familiar with breathing: it\u2019s what helps to keep us alive. But, did you know that breathing has benefits beyond living? By engaging in different kinds of breathing exercises, we\u2019re able to lower our stress levels, practise mindfulness, and increase our breathe control and sustainability. In today\u2019s blog, we\u2019ll highlight some activities you can [&hellip;]<\/p>\n","protected":false},"author":24,"featured_media":1643,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[9],"tags":[2256,2255,2098,2257],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v16.1.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<meta name=\"description\" content=\"Check out these breathing exercises that will help you manage stress, engage in mindfullness, and harness greater control over your breath.\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.gooroo.com\/blog\/breathing-exercises\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Breathing Exercises for Stress Management and Control - Gooroo Blog\" \/>\n<meta property=\"og:description\" content=\"Check out these breathing exercises that will help you manage stress, engage in mindfullness, and harness greater control over your breath.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.gooroo.com\/blog\/breathing-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"Gooroo Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/officialgooroo\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-03-16T13:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-03-16T15:55:29+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gooroo-blog.s3.us-east-1.amazonaws.com\/2021\/03\/15104128\/max-van-den-oetelaar-buymYm3RQ3U-unsplash.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"709\" \/>\n\t<meta property=\"og:image:height\" content=\"472\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@gooroo_official\" \/>\n<meta name=\"twitter:site\" content=\"@gooroo_official\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\">\n\t<meta name=\"twitter:data1\" content=\"3 minutes\">\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Organization\",\"@id\":\"https:\/\/www.gooroo.com\/blog\/#organization\",\"name\":\"Gooroo Tutors\",\"url\":\"https:\/\/www.gooroo.com\/blog\/\",\"sameAs\":[\"https:\/\/www.facebook.com\/officialgooroo\/\",\"https:\/\/www.instagram.com\/gooroo\/\",\"https:\/\/www.linkedin.com\/company\/gooroo\/\",\"https:\/\/www.youtube.com\/channel\/UCkWOvz0M3GgeCVFZcaRQCaw\",\"https:\/\/twitter.com\/gooroo_official\"],\"logo\":{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/www.gooroo.com\/blog\/#logo\",\"inLanguage\":\"en-US\",\"url\":\"https:\/\/gooroo-blog.s3.us-east-1.amazonaws.com\/2020\/04\/14204216\/gooroo-logo.png\",\"contentUrl\":\"https:\/\/gooroo-blog.s3.us-east-1.amazonaws.com\/2020\/04\/14204216\/gooroo-logo.png\",\"width\":609,\"height\":183,\"caption\":\"Gooroo Tutors\"},\"image\":{\"@id\":\"https:\/\/www.gooroo.com\/blog\/#logo\"}},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.gooroo.com\/blog\/#website\",\"url\":\"https:\/\/www.gooroo.com\/blog\/\",\"name\":\"Gooroo Blog\",\"description\":\"The Gooroo Blog\",\"publisher\":{\"@id\":\"https:\/\/www.gooroo.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":\"https:\/\/www.gooroo.com\/blog\/?s={search_term_string}\",\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/www.gooroo.com\/blog\/breathing-exercises\/#primaryimage\",\"inLanguage\":\"en-US\",\"url\":\"https:\/\/gooroo-blog.s3.us-east-1.amazonaws.com\/2021\/03\/15104128\/max-van-den-oetelaar-buymYm3RQ3U-unsplash.jpg\",\"contentUrl\":\"https:\/\/gooroo-blog.s3.us-east-1.amazonaws.com\/2021\/03\/15104128\/max-van-den-oetelaar-buymYm3RQ3U-unsplash.jpg\",\"width\":709,\"height\":472},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.gooroo.com\/blog\/breathing-exercises\/#webpage\",\"url\":\"https:\/\/www.gooroo.com\/blog\/breathing-exercises\/\",\"name\":\"Breathing Exercises for Stress Management and Control - 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