Breathing

There are numerous types of breathing exercises, including:

• Deep breathing. This form of breathing exercise involves taking a deep breath, holding it for a few seconds, and then releasing it slowly.
• Alternate nostril breathing. With this exercise, you practice inhaling and exhaling through alternating nostrils by using your fingers to close one side at a time.
• Pursed lip breathing. This type of breathing practice involves inhaling through your nostrils and exhaling slowly through pursed lips.
• Diaphragmatic breathing. Also known as belly breathing, this variation requires you to lie down, place your hands on your upper chest and rib cage, and exhale through pursed lips as you tighten your stomach muscles.
• Senobi. This Japanese style of deep breathing involves leaning back, stretching your arms overhead, and inhaling and exhaling slowly several times.

How to Do ‘Senobi’

Stretch Breathing in​ 4 Steps

The Senobi deep breathing method can be performed either seated or standing and with hands either together or not.

Step 1 ​- Extend your arms over your head with palms facing the sky (with fingers either intertwined or not),

Step 2​ ​- Lean back and stretch (with arms and neck arched backward). This posture opens the area between the shoulder blades and imposes abdominal breathing.

Step 3 ​- Inhale for 5 to 7 seconds and exhale for 5 to 7 seconds. Repeat the inhale and exhale at least 3 times.

Step 4​ – Repeat the process for at least three minutes of Senobi deep breathing per day. (Admin, 2019)

Here are some links to view breathing techniques similar to the Senobi technique that you can start today:

References

Abd El-Aziz, Shaheen, Mohamed, Al-Ahwany. (2016). Senobi Versus Diaphragmatic Breathing Exercise to Ameliorate Depression in Obese Women.​MedicalJournalCairoUniversity,​ Vol.84,No.2,June:191-196,www.medicaljournalofcairouniversity.net.Retreivedhttp://medicaljournalofcairouniversity.net/home2/images/pdf/2016/June/028.pdf

Admin. (2019). Feel Great with the Senobi Deep Breathing Exercise technique. ​Rainforest Healing​. Retrieved from https://rainforesthealing.com/feel-great-with-the-senobi-deep-breathing-stretch-exercise-technique-2/

Sato,Kawamura,Yamagiwa.(2010).The”Senobi”breathingexerciseisrecommendedasfirstlinetreatmentforobesity.B​ iomedical Research​. Retreived from​ ​https://www.jstage.jst.go.jp/article/biomedres/31/4/31_4_259/_pdf/-char/en

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