Conscious breath with an emphasis on prolonged exhalation directly affects the nervous system, removes stress and relieves pain. But deep and longer breaths send signals to the brain that everything is fine, so the whole body starts to feel more relaxed. Therefore, it is true that deep breathing creates a sense of calmness in the body.
Every emotion changes the way we breathe
When we are angry, we breathe fast, when we are sad, we breathe shallowly, when we are stressed, we breathe only in the upper part of the chest. All this directly affects the nervous system by activating that part of it that is responsible for the body's stress reaction known as "fight or run away".
A light and conscious breath with an emphasis on prolonged exhalation acts directly on the nervous system. Its parasympathetic part is stimulated and the mind calms down, which favors the use of meditative techniques. People breathe irregularly mainly due to bad posture, reduced movement, poor diet that makes digestion difficult and other habits of modern life. Changing the way you breathe can greatly affect the quality of life because it improves blood flow to the tissues and relieves stress.
It is important to focus on the complete exhalation as well. The last ten percent of air that we usually do not exhale contains the highest concentration of toxins that we should expel with exhalation, and which remain in the body due to shallow and incomplete breathing.
Deep breathing can also act as an analgesic
When we are in pain, we are usually tight, hunched over and breathing shallowly. If we deepened and slowed down our breath, we would encourage a deep relaxation of the nervous system, which would contribute to a deep relaxation of the muscles and thus the feeling of pain would be less.
Deep breathing should be practiced all the time, not just during exercise or meditation. During daily activities, it is enough to balance inhalation and exhalation, straighten the spine and work on complete exhalation.
Proper breathing stimulates digestion and solves constipation problems
Digestive problems are often the result of poor breathing with short and rapid breaths. During proper breathing from the diaphragm, the air entering the stomach massages the internal organs and encourages their proper functioning.
In addition, proper breathing affects emotions, which also affect digestion. Deep breathing from the diaphragm should start digestion in no time.
Short and shallow breath causes accelerated aging
Correct breathing technique helps to slow down aging and preserve the beautiful appearance of the skin and face. Short and shallow breaths are responsible for increased secretion of the stress hormone - cortisol, which consumes skin cells and causes them to age prematurely.
Deep and slower breaths send messages that everything is fine and prevent the secretion of cortisol.
A person breathes about 22 thousand times a day. Unfortunately, most people breathe in the wrong way, which negatively affects their health. Experts are now confirming what many spiritual teachers have advocated for centuries - people need to learn to breathe properly.
Most of us breathe shallowly, and proper breathing starts from the belly, moves through the lungs and finally ends at the mouth. That is, air is best inhaled through the nose, and while doing so, the stomach should rise. You should exhale through your mouth, not through your nose.
Numerous studies have confirmed that proper breathing relieves the brain, alleviates the negative effects of stress, prevents the onset of various diseases, and helps with weight loss.
Exercise for the anxious
Anxious people breathe shallowly, take in too little air and expel it intermittently from the body. They breathe air in the chest area, instead of in the diaphragm area, that is, the stomach. It is precisely this way of breathing that makes doptinos feel anxious.
If you want to beat anxiety, you will have to change the way you breathe. Experts advise that you practice breathing exercises for at least ten minutes every day. You have to take in air through your nose and exhale through your mouth, making sure that your stomach is relaxed and calm. To concentrate, while inhaling, slowly say a word that relaxes you in your mind, and when you exhale, say the same word out loud.
Make sure to breathe in the stomach area. This way of breathing leads to relaxation and calmness.
For heart patients
Every day we are exposed to various influences that disturb us and thus contribute to the deterioration of the health of the heart and cardiovascular system. Proper breathing leads to normalization of blood pressure and regulation of heart rate per minute.
If you want to calm down and relieve your heart of tension and fear, practice cross-legged breathing every day. Sit on the floor and cross your legs in the so-called lotus position.
Close your eyes and close your right nostril with your fingers. Inhale through the left for six seconds. Then cover the left nostril with your fingers and exhale through the right. Then repeat the breathing process in reverse. Do this for about 10 minutes, or until you feel complete relaxation.
Correct breathing technique in 3 steps
1. Straighten your spine In order for the breath to be more complete, proper posture is important. The muscles involved in breathing will not work properly if you are hunched over.
2. Balance the inhalation and exhalation
During daily breathing, inhalation and exhalation should be of similar length and intensity. Breathe from the diaphragm, not from the lungs, because that way the air will also reach the lower part of the lungs.
3. Focus on a complete exhalation
The lungs are considered the "third kidneys" because they also expel harmful substances, which remain in the body during incomplete exhalation.
Breathing and allergies
People who have problems with allergies know how difficult breathing can be. Clogged sinuses prevent normal breathing, leading to headaches and irritability.
When you have such problems, special attention should be paid to proper breathing. Find a place where you can sit comfortably. Take a deep breath in through your nose, and from the stomach area, and when you let the air out, accompany it with a sound from your mouth. This will cause vibrations in the nose and sinuses, but also in the chest and head area. Do this for about 10 minutes and you will feel relief.
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