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4x a quick breath fix

4x a quick breath fix

Do you feel that your breathing is rushed or is too high? Then Santé has 4 quick breath fixes for you.

Quick breath fix #1

Goal:create immediate relaxation

  • Breathe in through your nose for 3 counts.
  • Exhale relaxed through your mouth for 6 counts.
  • Wait a moment and breathe in again by feeling.

Read also: ‘At these moments it is normal to be out of breath‘

Quick breath fix #2

Goal:to wake up your body and focus.

  • Breathe in and out 5 times, the inhalation starts from your belly.
  • Breathe in through your nose, relax through your mouth.
  • After the fifth inhale, hold your breath for 5 seconds.
  • Exhale as long as possible.
  • Repeat 3 times.
  • Sit still for a while.

Quick breath fix #3

Goal:relax your body and mind and get back into a normal breathing flow.

  • Sit or lie down relaxed and close your eyes. Throughout the exercise, keep the tip of your tongue against your roof of the mouth, just behind your front teeth.
  • Start by exhaling through your mouth, you can really exhale. Because the tip of your tongue is against your palate, it sounds like you are lisping.
  • Breathe in through your nose and count to 4 in your head. Hold your breath and count to 7.
  • Exhale relaxed (blow out again) for 8 counts through your mouth.
  • Start with four rounds in total. Once you get the hang of it, you can build it up to a maximum of 8 rounds.

Quick breath fix #4

Goal:learn to breathe consciously in your stomach again.

  • Breathe in slowly and deeply for 4 to 6 counts. Inflate your stomach excessively.
  • Hold your breath for 4 to 6 counts.
  • Exhale relaxed for 4 to 6 counts. Release your breath until your belly is soft again.

Fun facts about breathing

  • At rest, your lungs take in six to eight liters of air per minute. Are you going for a run? Then that is forty to fifty litres.
  • Spaniard Aleix Segura Vendrell set the world record holding your breath in 2016. He stayed under water for 24 minutes and 3.45 seconds.
  • The average person has a lung capacity of four to six liters. Do you practice holding your breath? Then you can increase your lung capacity to ten litres.
  • The air you breathe consists of 21 percent oxygen and 0.03 percent CO2. The rest is nitrogen gas.

(Sources:Stans van der Poel, Guinness Book of Records)

Source:Santé May 2019, text:Priscilla Borgers