Health & Fitness

Five breathing Fitness Exercises For Stress Relief To strengthen Your Lungs

Five breathing Fitness Exercises For Stress Relief
Written by AmiraAfaf

Five Breathing Fitness Exercises

Exercising our lungs produces oxygen, an essential element for a healthy body.

Learn about the usefulness of this tremendous bodily function:

Increases the number of red blood cells.

Good oxygenation provides suitable conditions to produce more blood and, with this, be able to eliminate toxins quickly.

Five breathing Fitness Exercises For Stress Relief

Our brain, spine, and nerves can relax adequately and communicate this calm state to our minds and bodies by receiving oxygen.

Suppose we do a slow and deep breathing routine.

In that case, we can also calm a racing heart, a fatigued muscle, or successfully go through anxiety states.

It keeps the pituitary gland in good condition.

The gland controls the functions of the others and regenerates its cells thanks to the correct entry of oxygen.

Avoid Hormonal Problems

It is essential to keep it in appropriate conditions to avoid hormonal problems.

Strengthen Respiratory System

This resource describes breathing exercises that will help stretch and strengthen the respiratory muscles.

Five breathing Fitness Exercises For Stress Relief

Activities like these will help you recover faster from infections that cause breathing problems, such as pneumonia, bronchitis, and COVID-19.

Check with your healthcare professional about any special precautions you need to take before engaging in physical activity.

If mild discomfort turns into pain, contact your healthcare provider.

The diaphragm, chest wall (rib cage), and abdominal wall muscles (abdominals) help breathe.

Diaphragms separate the chest cavity from the abdominal cavity. On inspiration, it contracts.

By taking deep breaths, you can strengthen this muscle.

The chest and abdominal wall muscles contract on exhalation, especially when coughing.

Intense exhalation through pursed lips (as when blowing out candles) helps to strengthen these muscles.

For other respiratory infections, do these exercises only when you are alone.

Deep, intense breathing releases bacteria and viruses into the air that can infect people nearby.

Five breathing Fitness Exercises For Stress Relief

“Split” cough

When you cough, place a pillow against your stomach to help clear your throat and make the process less painful.

It is called “splitting” the cough.

This technique uses whenever you need to cough, including by doing these exercises.

Shoulder Rotation

Shoulder rotation is an excellent warm-up exercise, as it slightly stretches the chest and shoulder muscles.

Sit comfortably or lie on the bed with your arms relaxed and at your sides.
Move your shoulders forward, up, back, and down in a circular motion.

If you feel tight in your chest, start with smaller circles and increase them as your muscles relax.

Make as big a circle as possible and move both shoulders at once.

Diaphragmatic breathing

This exercise can help relax the chest wall and abdominal muscles.

Lie on your back or sit in a chair with a back.

Inhale slowly and deeply through your nose.



Exhale slowly through pursed lips (like blowing out candles)

As you exhale, slowly and gently pull your belly towards your spine.

Repeat five times.

Blade compression

A deeper breath begins by stretching the chest wall and straightening the ribs by squeezing the shoulder blades.

Sit in a chair with a back or lie on your back on a bed.

Starting position – arms along the body, relaxed, palms pointing up.

Gently pull your shoulder blades together and lower them down. In this case, your chest should stick out like a wheel.

Rest 1-2 seconds and repeat the exercise 5 times.

You are stretching the pectoral muscles with arms above the head.

Five breathing Fitness Exercises For Stress Relief

The overhead chest stretch is excellent for relaxing the chest muscles and allowing air to move in and out of the lungs.

It helps to increase oxygen levels throughout the body.

Sit in a chair with a back or lie on your back on a bed.

Gently pull your shoulder blades together and lower them down.

Clasp your hands and slowly raise your arms above your head, as high as possible, while taking a deep breath.

Rest 1-2 seconds and repeat the exercise 3 times.

Deep breathing 4-8-8

This exercise increases the level of oxygen throughout the body.

Sit in a chair with a back or lie on your back on a bed.

Inhale through your nose for 4 seconds.

Try to hold your breath for eight seconds for people of retirement age who are in isolation at home.

The health benefits of exercise are numerous.

For the whole family, breathing exercises are suitable and will bring tremendous benefits.

Ancient yogis invented them. Later, breathing exercises became a separate form of exercise therapy (physiotherapy exercises).

Gymnastics will help improve general and local blood and lymph flow and blood supply to internal organs.

Prevent the development of congestive pneumonia, constipation, fat embolism, and intercostal neuralgia.

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Viral Infection

Dr. Anna Orlova, a general practitioner from the Western District, explains how regular exercise can improve well-being:

Complex exercise therapy will support the body’s respiratory system, aiding recovery after a viral infection or pneumonia.

In addition, the health-improving and trophic effects of physical exercise have a stimulating impact on the entire body.

Stress Relief

Such exercises improve gas exchange (in a gentle mode) and strengthen the muscles involved in breathing.

It increases the diaphragm’s and chest’s mobility and adaptation to physical activity.


Exercises, starting positions and features of their implementation, dosage, and pace of implementation will depend on the recovery period and the degree of your preparedness.

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About the author


I’m Amira Afaf. I enjoy writing on various topics and take pleasure in immersing myself in learning about new and exciting areas. Fithut is committed to supporting you in your daily journey to living a healthy life. I create trustworthy content based on up-to-date, evidence-based health. Medical information, real-world patient, and high-quality products to help inform you how to take control of your health.