Six breathing techniques that help you relax

Have you ever thought about how you breathe? In life, we use less than half the volume of our lungs, and we inhale air superficially and rapidly. This incorrect approach disrupts the vital functions of the body and provokes the appearance of many ailments: from insomnia to atherosclerosis. The more often we inhale air, the less oxygen the body absorbs. Without holding your breath, carbon dioxide cannot accumulate in your blood and tissue cells. And this important element supports metabolic processes, participates in the synthesis of amino acids, calms the nervous system, dilates blood vessels, stimulates the respiratory center and makes it work optimally.

What is the danger of improper breathing?

Rapid shallow breathing contributes to the development of hypertension, asthma, atherosclerosis, cardiovascular and other diseases. In an effort to compensate for the excess loss of carbon dioxide, the body turns on the protective system. As a result, overexertion occurs, which leads to increased mucus secretion, increased cholesterol levels, narrowing of blood vessels, spasms of bronchial vessels and smooth muscles of all organs.

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How to normalize the breathing process?

The enrichment of blood with carbon dioxide is promoted by sleeping on the stomach, fasting, water procedures, hardening, sports activities and special breathing practices. It is also important to avoid stress, overeating, taking medications, alcohol, smoking and overheating, that is, to lead a healthy lifestyle.

What are the benefits of breathing exercises?

Prevention of bronchial diseases (bronchial asthma, obstructive, chronic bronchitis).
Massage of internal organs, improve intestinal motility and strengthen abdominal muscles.
Concentration of attention and enhancement of intellectual activity.
Reducing fatigue, combating stress and insomnia.
A surge of energy, vivacity and excellent well-being.
Young supple skin and even weight loss.

Six simple breathing techniques that will help restore mental balance, calm down or recharge your energy for the whole day. Proper breathing helps to relax, calm down and relieve stress, clears the head of stupid and negative thoughts. Instead of responding rudely to rudeness or stupidity to stupidity (or yelling at a naughty child), it’s better to stop, take a deep breath, count to 10 and… keep silent.

Sama vritti or "Equal Breathing"

How to perform? Sit in a comfortable position with your back straight. Start inhaling for four counts and exhale for four counts as well. To increase your natural breathing resistance, perform it through your nose. More advanced users can switch to 6-8 accounts, which increases attention, calms the nervous system and reduces stress. When is the best time to do it? You can practice such breathing anywhere and at any time, but it is best to do it before going to bed. It’s like a kind of counting sheep, which helps to get rid of thoughts about work or problems that have been bothering you during the day. Difficulty level: for beginners.

Abdominal breathing technique

How to perform? You take a deep breath through your nose, and the expansion of your diaphragm (not your chest) gives you the necessary air pressure to stretch your lungs. If you want to feel a noticeable decrease in blood pressure and a decrease in pulse rate, you need to take 6 to 10 deep breaths for 10 minutes every day. Hold out for at least 6 weeks, and you will feel the positive effects of this technique for a long time. When is the best time to do it? Before an exam or any stressful situation. The only but. In such situations, a person has very poor breathing control, so you’ll have to practice a little. Difficulty level: for beginners.

Nadi shodhana or "Alternative breathing through the nostrils"

How to perform? This technique gives you a sense of balance and calmness. Sit in a meditative position that is comfortable for you, press your right nostril with your thumb and take a deep breath through your left nostril. At the peak of the inhalation, close the left nostril with the ring finger and exhale through the right. Then do the same thing the other way around: inhale through the right and exhale through the left nostril. When does it work best? When there is little time or you need to focus quickly. Just don’t try to do this before going to bed, because this technique works like a cup of coffee. Difficulty level: average.

Kapalabhati or "Shining Breath of the Skull"

How to perform? Ready to light up your day? Then try kapalabhati. You take one long, long breath and exhale sharply and powerfully. In this exhalation, you need to engage the lower abdomen. That is, you sharply contract the muscles of the lower abdomen and thereby exhale sharply. Perform 10 breaths at a comfortable pace: inhale and exhale for 1-2 seconds. The inhalation is done exclusively through the nose. What does it work best for? This technique is great for waking up and lifting your mood. A kind of “espresso”. Since kapalabhati involves the abdominal part of the abdomen, the body warms up and the brain is activated. Difficulty level: high.

Progressive relaxation

How to perform? To relieve tension from head to toe, close your eyes and focus on tensing and relaxing each muscle group in your body for 1-3 seconds. Start with your toes, and work your way up through your knees, hips, back, chest, arms, neck, jaw, and eyes. During this, you should breathe slowly and deeply. Inhale through your nose, hold your breath for 5 counts, and contract your muscles during this process. Then exhale through your mouth and relax. When does it work best? It is better to do this in a place where you can safely lie down. If holding your breath makes you feel , keep 2-3 counts instead of 5. Difficulty level: for beginners.

Guided visualization

How to perform? This technique should be performed together with a trainer or therapist. Or at least to a tune that will become your guide. You begin to breathe deeply, focusing on pleasant sensations and images in order to displace negative thoughts. You mentally send yourself to a place where you feel comfortable and calm. When does it work best? You can practice this breathing technique wherever you can safely close your eyes and not fear for your life, health and work. Source: Lifehacker Photo: miraman.ru

Published

July, 2024

Duration of reading

About 3-4 minutes