And Breathe… Now You’re Calm, Collected, and Controlled

Over time, the human body loses 20% of the oxygen in its bloodstream because of poor posture, weak muscles, and stiff lungs. With less elasticity and rigid respiratory muscles, many adults are burdened by shallow breathing, which may lead to several health complications, including perpetual lethargy as well as heart and respiratory disease. In terms of mental health, breathing has gigantic pacifying potential: stress, anxiety, impulse, and anger are all emotions easily subdued with a few minutes of controlled breathing. Active crew members on ships, offshore platforms, and oil rigs could benefits from the following exercises, as they are both therapeutic and revitalizing. Many of the exercises listed below have been adapted from popular yoga routines, so avid fitness-lovers may recognize a few of these techniques:

Alternate Nostril Breathing

In a meditative pose, cover your right nostril with your right thumb and inhale. When your lungs have reached their full capacity, plug the left nostril, re-opening the right, and exhale. Repeat this process, but on the alternate side of the nose. It is said that if this exercise is performed properly, both hemispheres of the brain will unite, liberating one’s thoughts and emotions.

Skull Shining Breath

Begin with one slow, temperate draw of air, followed by an abrupt, forceful exhale from the lower abdomen. After getting used to the sudden contractions, experiment with a faster pace, eventually reaching 10-consistent 1-2 second breaths. During this exercise, positive energy is channeled internally while the person expels all of their pent-up negativity.

Bellows Breathing

For a quick mental boost, crew members for ships, oil rigs, and offshore platforms can use this technique to increase their alertness. In cycles, rapidly inhale and exhale through the nose in bursts of three to four. Because of the strain this exercise places on one’s diaphragm, do not do this for more than 15-seconds during the first few attempts. The Bellows Breathing exercise, also referred to as the Stimulating Breathing Technique, can be practiced in increments of 5-seconds, until a full minute has been reached.

Relaxed Breathing

Unlike to the last exercise, individuals can calm their minds and bodies using the Relaxed Breathing technique. Gently mount the tip of your tongue behind your upper front teeth and purse your lips. Using only your mouth, exhale, then, inhale through your nose after you have counted to four. Count to seven holding your breath. When it is time to exhale once more, do so to the count of eight. Perform this exercise at least twice a day to achieve the full effect, at a total of 3 to 4 cycles per session.

Remember

Professionals in the marine catering and ship management industry stand to face a lot of stress during the day, both physically and mentally. It is important to balance the body’s energy in order to achieve well-rounded health. Begin with these four advanced breathing techniques and implement movement once perfected. For further meditative advice, experiment with different yoga forms, as such routines often stimulate similar feelings of serenity and peace.