5 Breathing Techniques to Improve Your Health


5 Breathing Techniques to Improve Your Health

Practicing breathing exercises at home can improve your immune system and overall health.

Along with physical exercises, meditation, yoga, acupuncture, massage therapy, and chiropractic adjustments, learning breathing techniques can help alleviate back pain, stiff muscles, stress, anxiety, and more.

Cascade Health Center is a multidisciplinary center focused on finding the root problem to people’s ailments and providing non-invasive solutions as treatments. We are the best in massage therapy, chiropractic adjustments, and acupuncture, in Eugene, OR.

During the therapies, we teach our patients breathing techniques to improve their health and maximize the effectiveness of the treatments. Today we want to share with you five breathing techniques you can practice from the comfort of your home:

1. Diaphragmatic Breathing:

Breathing through the diaphragm is one of the best methods as it helps you relax and lower stress hormones like adrenaline and cortisol.

At first, it might be challenging to perform, and it can make you feel tired. However, with practice, it will become more comfortable and more natural.

You can start by lying on your back, with the knees bent and a pillow underneath your head. Then place a hand on your rib cage and the other on your upper chest, allowing you to feel the movement. Whenever you inhale, try to do it slowly and by sending the air to your stock. You can exhale through the nose or your mouth while tensing the abdomen muscles.

Once you are more comfortable with diaphragm breathing, you can try to do it while sitting down or standing up, to increase difficulty.

2. Alternating Nostril Breathing

Nostril breathing is a common technique during yoga for relaxation. It enhances your cardiovascular function and lowers the heart rate.

To practice this technique, it’s recommended to stand up straight. Then with the help of your fingers, you will alternate inhaling and exhaling through your left and right nostrils. Cover the left nostril – inhale through the right nostril – cover the right nostril – exhale through the left nostril.

3. Bellows Breathing

Bellows breathing is another yoga breathing technique. However, it’s used to boost your energy.

This technique only uses the nose for inhaling and exhaling. Using your diaphragm, you will inhale and exhale rapidly and with force. You can start with ten rounds, depending on how intense it feels.

4. Box Breathing

Box breathing is a simple breathing technique that can be used for stress management. It consists of inhaling and exhaling at the same pace while making pauses in between. You can start by breathing in 4, holding 4 seconds, exhaling in 4, holding another 4 seconds, and starting all over again.

5. Calming Breathing

This breathing technique consists of slowly breathing through your nose, filling the lungs, holding for 3 seconds, and then exhaling for double of the time it took you to inhale air. As the name suggests, it has a calming effect.

Cascade Health Center Helps Teaches You To Breath

For more information and to get help from a professional, we invite you to visit our center. Our specialists will guide you through many other breathing techniques more.


Relieve Stress Through Massage Therapy

Relieve Stress Through Massage Therapy

When we are under stress, the brain identifies it as a threat and releases hormones like adrenaline and cortisol. As a result, adrenaline elevates heart rate and blood pressure, while cortisol alters the immune system.

Stress Can Become Chronic

Over time stress can become chronic, and the long term overexposure to stress hormones can increase the risk of health problems like:

  • Obesity
  • Insomnia
  • Depression
  • Anxiety
  • Headaches
  • Heart disease
  • Problems with memory and concentration

That’s why it’s so important to treat your stress. Many doctors will recommend taking time off; however, in the fast pacing world we live in, not all of us can take time off for so long.

Instead, different practices can reduce stress like practicing yoga, dancing, exercising, getting massages, and more. Incorporating some of these activities into our daily routine has proved to reduce stress levels.

Massage Therapy For Stress Relieve

Massage therapy can help loosen and relax tight and painful muscles, enhance blood circulation, increase range of motion in the joints, and lower stress levels.

When we get a massage, the parasympathetic nervous system gets stimulated, and cortisol levels decrease, giving an immediate calming effect to the body and brain during stress.

Common Type of Massage for Stress Relieve

Some of the most common types of massages performed to reduce stress are:

Swedish Massage: Through different movements, the therapist releases muscle knots. Swedish massage is a full-body massage ideal for when you want to feel entirely relaxed, have a lot of tension, and when you are sensitive to touch. A session can last around 60 to 90 minutes.

Aromatherapy Massage: This type of massage is also used for an emotional healing effect. It will boost your mood, relieve muscle tension, reduce stress, depression, and anxiety. It’s also a full-body type of massage with the difference that the therapist also uses a diffuser with essential oils. An aromatherapy massage can also last between 60 and 90 minutes.

Hot Stone Massage: hot stones are perfect for people with a lot of muscle pain and tension. The heat from the rocks alleviates pain, relieves stress, and can ease muscle tension. A session lasts around 90 minutes.

Trigger Point Massage: The therapist focuses on specific areas of the body that need to be released from tension.

Reflexology: Through firm and gentle pressure on the feet, ears, and hands. This type of massage helps restore the body’s natural energy levels.

Experience The Benefits Of Massage Therapy

If you live in Eugene, we invite you to take some time to relax through massage therapy. Cascade Health Center has the best massage therapists in the area.