Keep Your Heart Healthy, Try These 4 Breathing Exercises Regularly!

Suara.com – Cardiovascular disease (CVDs) is the leading cause of death globally.

There are many factors that contribute to heart disease, including high blood pressure and cholesterol levels, smoking, physical activity and alcohol dependence to chronic stress.

Exercise such as walking, jogging, or other aerobic exercise is the key to maintaining a healthy heart.

But quoted from Times of Indiasome breathing exercises can also maintain heart health by relieving stress.

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Several studies have shown how deep breathing can slow the heart rate and reduce blood pressure. This type of breathing stimulates the vagus nerve to reduce the response that causes feelings of anxiety and tension.

Heart health illustration. [Envato]
Heart health illustration. [Envato]

1. Breathing from the diaphragm

Taking deep breaths will help train your core and heart muscles. You can inhale slowly through your nose for 3 slow counts to keep your chest still.

Then, exhale slowly for a count of 6 to tighten your abdominal muscles and gently release the air.

2. Nostril breathing

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Alternative nostril breathing is also called Anuloma Viloma. This breathing exercise can also increase the amount of oxygen that enters the body, purify the blood, calm the mind, reduce stress, and improve concentration.

3. Focus on the breath

At all times, everyone must breathe naturally. However, focusing attention on your breathing by sitting quietly without any distractions can be beneficial for health, especially heart health.

4. Kapalabhati pranayama

Kapalabhati Breath is an ancient yogic purification technique that clears your mind, both literally and figuratively. You can do this by sitting in a comfortable chair and keeping your spine straight, then exhale completely.

Inhale briefly through both nostrils, then exhale sharply through your nose. Pull your belly button toward your spine as you exhale.


Source: Suara.com – Berita Kesehatan Terkini by www.suara.com.

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