The Benefits of Reverse Breathing

Most of us think that running cycling, swimming, jogging, aerobics and workouts in Jims and other activities that demand hard labor are the types of exercises. But in reality, it is not so.

But just to breathe at a place in a peaceful sitting posture is also an exercise. Go for breathing exercise, if you wish to remain healthy and fit.  One of the best exercises is the exercise of Reverse Breathing. It is different from the normal exercise and is also called the Yogic Exercise.

During the Normal and the Reverse Breathing, both the diaphragms are used, but the movement of the stomach is different.

In Reverse Breathing the coordination of the opposite movement of the stomach is done during inhaling and exhaling.

Interestingly we all unknowingly resort to Reverse Breathing during the blowing the balloons, or lifting and pushing the heavyweights, or during fear, panic or nervousness.

Here in this article the importance and necessity of dong Reverse Breathing daily is highlighted.

Beneficial For the Lungs

Fill the lungs with the air as much as possible and then start the Reverse Breathing. In this way, a large amount of air reaches the lungs and improves their performance. This type of breathing is very beneficial for the athletes because the lungs need sufficient energy and expansion to support the other parts and organs of the body. This type of breathing is more beneficial for the people who breathe from the mouth.

Beneficial For Internal Organs

Reverse Breathing is very good for the proper functioning of the digestive system and the optimum functioning of the internal organs. The Reverse Breathing helps to tighten the muscles of the stomach with each inhaled breath; and removes the harmful bacteria and versus from the body with each exhaled breath. More and more oxygen reaches the body in Reverse Breathing.

Meditation

Reverse Breathing also helps in meditation, as it increases the energy in the body. The students who learn the art of meditation could be further trained to use and channelize this extra energy.

Stress may be the reason for becoming ill again and again. The stress weakens the immune system and makes a person prone to becoming ill. The Reverse Breathing pacifies the mood, removes stress and provides overall health.

Strengthens the Stomach Muscles  

Reverse Breathing helps to strengthen the muscles of the stomach. The muscles of the perineum or the pelvic region of the abdomen contract as and when the air is inhaled and these muscles get relaxed when the air is exhaled. The Reverse Breathing brings the muscles of the stomach in the forward and outward direction. This exercise is very beneficial for the digestive system and overall fitness.

Seated Buddha
Wikimedia Commons by British Museum

How to Perform the Reverse Breathing  

Sit on the floor in Padmasana or Lotus position i.e., by folding the legs and placing each foot on the opposite thigh as the image of sitting Buddha.  

But here reverse the direction of hands. Put both the hands flat on one another with palms pointing downwards in the lap below the lower part of the stomach so that both the thumbs touch the naval. 

Now fully inhale the breath and simultaneously, slowly and completely pull the stomach inward towards the spine.

Now exhale and release the breath slowly with simultaneously expanding the stomach to its normal outward position.

Repeat this action 5 to seven times.

It is advisable to perform the Reverse Breathing every day for at least 15 minutes to get the maximum benefits.

How to Get Rid of Cough

The problem of cough is very common in winters and anyone can become its victim. There are several antifungal and antibacterial household things that can help to alleviate and get rid of the problem of cough. 

Here are the few herbal remedies for cough available at home.

1. Honey, Ginger and Lemon water

Mix half a tablespoon of ginger powder and a tablespoon of honey in lukewarm water in which few drops of lemon has been added. Sip this mixture two or three times a day to get relief from cough.

2. Raisins or Kishmish

Boil half a handful of a raisin in water for few minutes. Drink the mixture twice a day to alleviate the effect of coughing.

3. Jaggery or Gur

Jaggery is actually unrefined and solidified sugar prepared by boiling the raw, concentrated juice of sugar cane, coconut, beetroot, or date palm. The brown-colored sugarcane jaggery is commonly used. Instead of preventing constipation and help in digestion, it also gives relief in cough.

Grind a piece of ginger with an equal amount of jaggery and add a tablespoon of basil juice to it. Take it twice a day to get relief in coughing.

4. Fenugreek Seeds or Methi

Boil 1-2 tablespoons of fenugreek seeds in water and drink twice a day to reduce and later get complete relief from coughing.

5. Black Pepper

Add a pinch of black pepper in a tablespoon of honey and eat slowly by licking it Do it twice a day to get relief from cold and cough.

6. Turmeric Powder

Drink a glass of warm milk in which a tablespoon of turmeric powder has been added. It is antibacterial and gives relief in cough and cold.

7. Steam

The steam helps in the ejection of cough. Add one or two drops of eucalyptus oil or peppermint oil to water and inhale the steam to get relief from the congestion of cough and the cough comes out.  

8. Lemon and Ginger Tea

Boil tea leaves, a small piece of ginger, a pinch of salt and the juice of half lemon in a cup of water. Sip it slowly to get relief in cough. 

Precautions during Cough

Avoid eating fried foods.

Do not eat spicy foods as it increases the formation of cough.