While covid 19 with it's new varient continue to surge,we need tobe even more vigilant,while staying at home and keeping ourselves healthy and fit.While eating right and exercising ensure our body and mind stay fit,it is also important to strengthen our respiratory system_as that is also severely affected by the virus. Breathing exercises are a great way to develop the lungs as they improve the lungs muscle,clear out any secretion and and increase the capacity by supplying an adequate amount of oxygen.There are several other benefit to these exercises as well.It also helps us stay calmer, and de- stress especially in these unprecedented times we are living in.You can try following: (1) Deep breathing with increasing counts;breath in and breath out. Steps (s)/Sit down in a relaxed position,take a deep breath and count your inhalation and exhalation.Ideally ,your inhalation and exhalation count and time should be the same (b) With each breath increase the count to inhale and exhale for as long as comfortable. Practice 2to5 minutes (2) Diaphragmatic breathing. :Steps (a)Lie flat on the floor or sit in a comfortable position and relak your shoulders. Step (b)Put you hand below your chest and just above your stomach.(c)Take a deep breath in by expanding your diaphragm or stomach and exhale slowly . (3)Cardiovascular exercise The benifit of any cardiovascular exercise is that It increases your heart rate which forces the respiratory system to become more efficient and eventually increases the amount of oxygen you take with each breath.This allows for your lungs to improve capacity and function better.Brisk walking,spot jogging,jumping rope,jumping,jacks and climbing stair case are some of cardiovascular exercises. (3) Anulom vilom.This exercise helps clear out the nasal passage and improve respiratory muscle strengthen .It is advised that Anulom vilom should be practised on an empty stomach ideally in the morning or in the evening after a long meal gap. Steps (a)Sit on a chair or on the ground cross legged, in a meditation position. (b)With your right thumb ,close your right nostril and inhale through the left nostril.Release your right nostril and with your middle and ring finger,close your left nostril and exhaling through through the right nostril (c)Inhale through the right nostril,then release the finger,closing the right nostril and exhaling through the left nostril.(d)Continue the slow breathing through alternate nostrils and focus on the breath(e)Practice this for 10 minutes for benefits to start accruing: (4)Bhramari (Humming exercise).It is a humming exercise which increases nitric oxide in the body and act as vasodilator,helps with easier blood flow through the vessels and prevent muscles from tightening. Steps: (a) Sit on a chair or on the ground crossed legged in a meditation position.(b)Close your ears using your thumb and place your middle and ring fingers,lightly at the inner corner of your eyes. Rest your index finger above your eye brows and little finger where it rests on your cheeks(c)Take a deep breath in and while exhaling make soft humming sound similar to 'hmmmmmm" throughout the entire exhalation .Inhale again and while exhaling make the humming sound.(d)Practice for 10 minutes for benefits to start accruing
: These exercises won't help prevent covid ,however, if performed daily,they will help in developing a stronger respiratory system which can help our body to fight any possible infection. Moreover care must be taken it should be performed in a clean environment. Shoes and shocks should be kept away.Having said that,if you or your family members have any pre existing health conditions or feeling any discomfort,please do consult your doctor.
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