5 Breathing Exercises (with a Spot Pal)

Do you ever feel like you can't catch your breath? You're not alone. Many people struggle with shallow breathing, which can lead to a number of health problems, including anxiety, fatigue, and even high blood pressure.

There are a number of breathing exercises that can help you improve your breathing and overall health. And Spot Pal, a custom-made appliance that helps train the tongue to rest in the correct position, can make these exercises even more effective.

1. Pursed-lip breathing. This is a simple and effective exercise that can help to slow down your breathing rate. To do pursed-lip breathing, sit up straight and relax your shoulders. Purse your lips as if you're about to blow out a candle. Place your tongue on the Spot Dot feature of your Spot Pal, breathe in slowly through your nose for 4 seconds. Then, breathe out slowly through your pursed lips for 6 seconds. Repeat this exercise for 5 minutes.

2. Diaphragmatic breathing. This type of breathing is also known as belly breathing. It helps to engage your diaphragm, which is the muscle that separates your chest from your abdomen. When you breathe diaphragmatically, your belly should move in and out as you breathe. 

To do diaphragmatic breathing, lie on your back with your knees bent and your feet flat on the floor. Place one hand on your chest and the other hand on your belly. Place your tongue on the Spot Dot feature of your Spot Pal, breathe in slowly through your nose for 4 seconds. You should feel your belly move out as you breathe in. Then, breathe out slowly through your pursed lips for 6 seconds. Repeat this exercise for 5 minutes.

3. Alternate nostril breathing. This exercise is thought to help clear the nasal passages and improve circulation. To do alternate nostril breathing, sit up straight and close your right nostril with your thumb. Place your tongue on the Spot Dot feature of your Spot Pal, breathe in slowly through your left nostril for 4 seconds. Then, close your left nostril with your ring finger and breathe out slowly through your right nostril for 6 seconds. Repeat this exercise for 5 minutes, alternating sides.

4. 4-7-8 breathing. This breathing exercise is said to have a calming effect. To do 4-7-8 breathing, sit up straight and close your eyes. Place your tongue on the Spot Dot feature of your Spot Pal, breathe in slowly through your nose for 4 seconds. Hold your breath for 7 seconds, with the tongue on spot dot. Then, breathe out slowly through your mouth for 8 seconds. Repeat this exercise for 5 minutes.

5. Lion's breath. This breathing exercise is thought to help relieve stress and tension. To do lion's breath, sit up straight and open your mouth wide. Stick out your tongue as far as you can. Breathe in slowly through your nose. Then, exhale forcefully through your mouth, making a whooshing sound. Repeat this exercise for 5 minutes.

In addition to making breathing exercises more effective, Spot Pal can also help to improve speech, sleep, and oral habits. Spot Pal is a custom-made appliance that helps train the tongue to rest in the correct position. This can lead to a number of benefits, including:

• Improved speech clarity

• Reduced snoring
• Better sleep quality
• Improved oral hygiene

If you're looking to improve your breathing and overall health, adding a Spot Pal may be a good option for you.