Although often forgotten, breathing techniques are one of the best ways for solving many health concerns.
When we are born, we breathe properly. We breathe through our belly, and we take deep long breaths.
This fundamental breathing technique is giving enough of oxygen to all our organs, and the result comes in an energized and healthy organism. So it’s not a mystery why kids have the power to play, learn, and run all day. However, everyday stress and problems we encounter as grown persons lead us to short, lung-based breathing. This bad habit can result in many health concerns and issues that lead people to seek doctor’s help.
But solving these problems could be much easier than you think, and breathing techniques will help you with that. By changing the way you breathe, you can improve your overall health and mind condition.
1. Breathing technique against anxiety
The everyday stress and nervousness usually increase tension and anxiety, which also affects the way we breathe. Breathing accelerates; Breath becomes shorter and shallow. We end up performing the so-called “pulmonary breathing“, instead of “abdominal breathing“. This breathing method increases the level of anxiety. To calm the central nervous system that raises adrenaline and cortisol, the stress hormone, we need to divert breathing to the bell. The point is to stimulate the vagus, the center of the parasympathetic nervous system, and therefore, to calm down.
In situations when we’re upset we should have about seven deep, slow breaths per minute. Get the air through your nose, look at your abdomen and fill it with oxygen and slowly drench your mouth. Belly breathing will have to be practiced for some time, and when you overcome it you will no longer have to think about it, you will spontaneously inhale and exhale, relaxed.
2. Breathing techniques against heart problems
Excessive exposure to stress has been proven to be associated with high blood pressure for a long time, which also increases the number of heart rate per minute. The number of heart beats per minute directly affect the onset of heart and blood vessel problems. We cannot control the situation in which we lose a job, do not get a salary. Furthermore, we cannot influence traffic jams where we lose too much of our time, but we can control our breathing so that nothing of this affect us.
Sit with crossing your legs (like native Americans) and close your eyes. With your right arm, close your right nostril and breathe deeply through the left one for six seconds. Then close the left nostril with the fourth finger of your right arm and open the right nostril. Slowly exhale through it for six seconds. While your left nostril is blocked, swing to the right one for six seconds. Then close the right nostril and open the left for six seconds. Take the whole breathing process for two minutes. Exercise each day several times to master this efficient yoga breathing technique.
3. Breathing techniques for respiratory allergies
Help with various seasonal respiratory allergies can also be obtained with proper breathing. Did you know that by mumbling or making sounds similar to meditation tones can create the opening that connects the sinuses with nasal cavities, facilitating the breathing process? Find a comfortable place, sit, relax and take a deep breath through your nose. Exhale while making a cheerful sound like a bee, similar to an even horn. You should feel vibration inside your nose, chest, and head. The duration of this breathing exercise should last for ten minutes.
4. Breathing Techniques for Overweight
Emotional stress is the most common cause of obesity; When we are under stress, we make decisions that otherwise we would not even think about. Besides, it is easier for us to have fast, unhealthy, caloric foods. On the other side, when we are relaxed and satisfied, we are controlling our decisions. Thus directly influencing the choice of diet. Reduced, slow-motion breathing affects stress calculation. Experts advise to breathe through the nose for four seconds and then exhale for eight seconds through your mouth as if you are drinking with a straw.
Hindu sleeve method – breath in through the nose for six seconds and then exhale through your mouth for six seconds (similar to when you blow in the mirror to blur it). It’s recommendable to produce “hhhhhh” sound. After that, try to repeat the sound with your mouth shut.
5. 4-7-8 Breathing Technique
Dr. Andrew Weil of Harvard is committed to practicing relaxing breathing that should help us reduce tensions and sleep better. It needs to be run twice a day. Such breathing method is a natural remedy for the nervous system, and it imitates yoga and meditation. Furthermore, it helps the body to reach the state of total relaxation.
According to Dr. Weil, the so-called 4-7-8 breathing technique is simple, does not take a lot of time, and we do not need any equipment because it can be performed anywhere. It is necessary to sit upright with your hands in a relaxing position. Dr. Weil suggests that the exercise is performed twice a day for the six to eight weeks until we master it.
It is necessary to breathe through the mouth and produce a sound of exhalation. After this close the mouth and calmly breathe through the nose while counting up to four. After these two steps, it is required to keep the breath and count to seven, then exhale through the mouth, producing a typical sound. During the exhalation count to eight. When it is done, the whole procedure needs to be repeated three times.
If you are persistent, proper breathing will undoubtedly be helpful. By sparing some time each day to exercise breathing techniques for a sort of meditation, with no doubt, you will be able to reduce the accumulated stress, anxiety, panic attack or even depression.
It’s worth trying and there’s nothing to lose.
By Roberta K.