According to Dr. Deepti Sinha, an ENT doctor at CK Birla Hospital, Delhi (India), performing relaxing breathing exercises in the morning can bring many benefits to mental and physical health.
Techniques like relaxed nostril breathing, alternate nostril breathing, and belly breathing help start the day in a calm and focused way, while improving lung and respiratory health.
Incorporating breathing exercises into your morning routine can help improve sleep quality, reduce anxiety and stress, and provide clarity and energy throughout the day.
Relaxing nasal breathing in the morning also helps activate the immune system and supports the body's metabolism.
Effects of nasal breathing and abdominal breathing
When you breathe through your nose, the air is moistened, which helps soothe and comfort your respiratory tract. This is especially important after a long night's sleep, when your body needs a gentle wake-up call.
Dr. Sinha explains that nasal breathing helps strengthen the lungs and aids in gas exchange in the body, bringing comfort and alertness for a new day.
Meanwhile, abdominal breathing stimulates the diaphragm, helps oxygenate more deeply and relaxes the body. This is a breathing method that helps reduce stress and prepares the body to face the challenges of the day.
Mindful breathing
Mindful breathing is a breathing technique that combines full attention and awareness with each breath, helping you live in the present moment without being distracted by other thoughts.
Dr Sinha emphasizes that practicing mindful nasal breathing right after waking up can make a huge difference in your health and well-being.
Just a few minutes of mindful nasal breathing in the morning can help you feel more alert and focused throughout the day. Mindful breathing not only helps you relax, but it also increases resilience and improves mental clarity.
How long should I practice the exercises?
If your mornings are often rushed without any time for yourself, that's not the ideal start, says Dr. Deepti Sinha.
Therefore, arranging and scheduling appropriate time and practicing yoga combined with breathing exercises in the morning is the perfect way to start the day.
Just a few minutes of pranayama (controlled breathing) each morning can help clear your mind, improve your concentration, and make you feel more alert.
No matter how much time you have, from 5 to 30 minutes, adding breathing exercises to your morning routine will have great health benefits.
