A 5-mins exercise makes wearing a mask easier

Lahore, 23rd June: Face masks aren’t the most comfortable thing to put on every day, but with the pandemic going on it has become an accessory that we have to do with.

Not only do we find difficulty in breathing in them, but feel sweaty and suffocating too, now when its summertime. The result is that the people pull down their masks below their chins despite the risks.

Since we’re most likely going to be wearing face masks for the foreseeable future, there are some ways in which we can attempt to make them more bearable.

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For one, practicing diaphragmatic breathing, an easy five-minute exercise, can make a huge difference, according to medical experts.

image provided by Best Life

As mentioned in the Best Life, the average person takes between 17,280 and 23,040 breaths per day. However, it’s the quality of these breaths that matter, especially when in the midst of the coronavirus pandemic.

According to The Washington Post, nasal breathing is better than mouth breathing because it releases nitric oxide, which increases the amount of carbon dioxide (CO2) in our blood and releases more oxygen to our tissues and cells.

Mouth breathing, meanwhile, does not release nitric oxide and therefore leads to feelings of fatigue and anxiety.

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Respiratory therapists have advised practicing diaphragmatic breathing, a lauded meditation technique, to help lower your heart rate, blood pressure, and stress level.

This exercise is also called abdominal breathing or belly breathing, involves inhaling through your nose and exhaling through your mouth.

According to the Harvard Medical School, to do this, you should lie on your back with your knees bent. (You can do so in bed, on a couch, or on the floor, whichever you prefer.) Place one hand on your chest and the other on your stomach, just below your rib cage, then breathe in slowly through your nose, letting the airdrop deep into your belly.

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If you’re doing this correctly, the hand on your stomach should rise while the one on your chest should stay still. Finally, tighten your abdominal muscles and exhale through pursed lips. At this point, the hand on your stomach should return to its original position.

Image provided by Best Life

Start by doing this five-minute exercise twice a day, then gradually work up to 10- to 20-minute sessions, to make wearing your mask easier.

Paul DiTuro, a performance breathing specialist for PN Medical, told The New York Times that in addition to respiratory training (such as diaphragmatic breathing), you should take five “quality” breaths before and after wearing your mask.

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For each breath, he recommends inhaling through the nose for four seconds, exhaling through the mouth for six seconds, and resting for two seconds.

We must adopt these simple techniques to breathe easily while wearing a mask, which will help us relax and strengthen our respiratory muscles too.

Stay tuned to Baaghi TV for more interesting and helpful tips!