Inhale, Hold, Exhale, Hold – Breathing Technique

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I prefer doing this exercise after my workouts or runs, but you can do so whenever you feel comfortable. When your body is stressed, it breathes faster to take in more air. This technique below is to trick it into a state of relaxation by breathing out longer than you breathe in.

Training your breath is just like any sort of exercise. The more you do it, the better you get at it. πŸ˜ƒπŸ˜ƒ

Before you start, exhale through your mouth fully, making a whoosh sound and then follow the instructions below.

  1. Close your mouth and inhale through your nose for a count of 3.
  2. Hold the breath for a count of 12.
  3. Exhale through your mouth, again making a whoosh sound, but this time do it for a count of 6.
  4. Hold again but this time for a count of 6.

Repeat more times as you want. If you can’t hold your breath for the entire time at first, that’s okay.

As you master holding your breath longer over time, you can use the same proportions x4 x2 x2 and start the technique by inhaling for 4 seconds i.e. 4 (Inhale)- 16 (Hold) – 8 (Exhale) – 8 (Hold) and so on. πŸ‘πŸΌπŸ€—

Focusing on the act of breathing clears the mind of all daily distractions and energy enabling us to better connect with ourselves. β €β €β €β €β €β €β €β €β €

I highly recommend it. βœ”οΈβ €β €β €β €β €β €β €β €β €

#RunwithRaah πŸƒπŸ»β€β™‚οΈ

Inhale good shit, exhale bullshit.

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When you tell people you’re eating healthier, running more often these days, regularly working out, the response is mostly positive and encouraging.

However, you’ll also come across people who’ll say things to you like β€œhow can you eat that shit everyday?” β€œOh come on, one more drink?..” β€œYou’re no longer fun” β€œHow boring …!” β€œLive a little” β€œYou are not what you used to be” β€œWho gets up at 5 o clock on a Sunday morning?” and all the other mundane reactions and responses.

Trust me, don’t take them personally. You are doing what is best for you and hopefully your friends or family members are doing the same for themselves.

No one will understand the lifestyle that YOU want to LIVE – so don’t let anyone talk you out of your dreams. Don’t EVER let that happen.

Let’s not waste another day breathing in toxic air. Take in who and what feels good and discard the rest.

Inhale good shit, exhale all the bullshit.

#RunwithRaah πŸƒπŸ»

Take a deep breath and let it go πŸ˜€

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This breathing technique is a natural tranquilizer for the nervous system. The power of deep calm, easing the body into a state of calmness and relaxation.

Method:

1. Close your mouth and inhale through your nose for 4 seconds.

2. Hold your breath for 7 seconds while your muscles tense.

3. Exhale completely through your mouth, making a whoosh sound for 8 seconds and let it all go πŸ˜€

Repeat 4-5 times or until you are calm and your heartbeat is back to normal.

This breathing technique works so well for me that it puts me into a relaxed state immediately.

I prefer doing this post my Interval runs and / or High intensity workouts.

β €β €β €β €β €β €β €β €β €

#RunwithRaah πŸƒπŸ»β€β™‚οΈ

Cool Down

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Last week I shared some insights on Warming Up and why it is so important to do it BEFORE every workout.

Similarly, a Cool-down session is equally important and must be performed AFTER every workout.

Cool-down is a bunch of exercises with lighter intensity, which when performed immediately after a workout helps gradually bring the heart rate back to its resting rate – thereby reducing stress on the heart.

It could be a jog or a walk followed by some stretching or yoga. It will help reduce post-workout soreness and may prevent injury.

It happens most of the times that you are already tired post-workout and you tend to skip on those 5-10 minutes of quickie cool down exercises. Don’t do that.

I recommend to spare some time out for allowing your body to cool down, followed by which you can get re-hydrated and rest well. If you take care, it’ll help recover your muscles and your body will surely reward you for it.

S Β l Β o Β w Β  D o Β w Β n. Β  C Β a Β l Β m Β  D Β o Β w Β n.

D  o  n  t   W o  r  r  y.   D  o  n  t   H u  r  r  y.

T  r  u  s  t   T  h  e   P  r  o  c  e  s  s. πŸ‘πŸΌ

#RunwithRaah πŸƒπŸ»β€β™‚οΈ

International Yoga Day

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Close your eyes and imagine the best version of you possible. That’s who you really are. Let go of any part of you that does not believe it. πŸ€—

S k y above. E a r t h below.
P e a c e within. πŸ™πŸ»

Today, I performed 108 rounds of Surya Namaskars (Sun Salutations) to celebrate the International Yoga Day, followed by some breathing exercises for a quick burst of energy and alertness.

Last week I shared some insights on Box Breathing technique to heighten performance and concentration and to relieve stress. πŸ§˜πŸ»β€β™‚οΈ

Here’s another one.

This one’s a perfect replacement for coffee. It can be done first thing in the morning or during an afternoon energy slump for a quick burst of energy and alertness.

Method: (6-2)

1. Maintain an aligned posture and be at ease. Now inhale for 6 seconds (from Nose) and let the air fill your lungs.

2. Open your mouth slightly and exhale for 2 seconds

Repeat 4 times or up to 1-2 minutes.

D O N T Β S T R E S S.
Everything will be S U P E R Β D U P E R.Β πŸ‘πŸΌπŸ‘πŸΌ

#RunwithRaah πŸƒπŸ»β€β™‚οΈ β €β €β €β €β €β €β €β €β €
#InternationalYogaDay