Breathe....
Physiologically we all breathe... it is an essential automatic necessity.
Yet, the act of breathing can go beyond mere survival. When we become mindful of our breath, we tap into a powerful tool for enhancing our mental and emotional well-being. Deep, intentional breathing can calm the mind, reduce stress, and anchor us in the present moment.
By focusing on our inhales and exhales, we can quiet the noise of daily life and connect with a deeper sense of peace. Even in moments of high tension or anxiety, simply taking a few slow, deep breaths can make a significant difference.
Breath is not just a physiological function. it is a bridge between the body and the mind, a subtle yet profound reminder of our connection to life.
When you are stressed, your breathing typically gets small and short, but taking deep breaths signals the body that it is safe to unwind and relax. That is where vagus nerve breathing exercises come in.
The vagus nerve is important because it controls the parasympathetic nervous system, which is responsible for regulating many critical bodily functions. These include heart rate, digestion, respiratory rate, and reflex actions such as coughing, sneezing, and swallowing.
By transmitting signals between the brain and various organs, the vagus nerve helps maintain homeostasis and ensures that the body responds appropriately to different stimuli.
Both the box breathing technique and the 4-7-8 technique activate the parasympathetic nervous system, promoting a state of calmness and relaxation.
Not only do breathing exercises calm the mind breathing exercises can increase lung capacity. there is a correlation between lung capacity and longevity. By increasing lung capacity you improve the efficiency of the lung, especially when nasal breathing.
You can practice them anywhere, whether in the comfort of your home, during a break at work, or even while commuting. Over time, these breathing exercises can enhance your ability to manage stress and bring a sense of peace and balance to your life.
Diaphragmatic Breathing
Usually People’s breath is quite shallow, using just the top part of their lungs.
During diaphragmatic breathing, a person consciously engages their diaphragm, at the bottom of their rib cage, in order to take deeper breaths and fully inflate the lung. A person will notice their stomach rising and falling. They will also feel an expanding or stretching sensation in the stomach, rather than solely in their chest and shoulders.
Breathe out through your mouth at least two to three times as long as your inhale. Be sure to relax your neck and shoulders as you retrain your diaphragm to take on the work of helping to fill and empty your lungs.
The 4-7-8 breathing
involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This breathing pattern aims to reduce anxiety or help people get to sleep.
The 4-7-8 breathing technique is a form of pranayama, which is the practice of breath regulation. Pranayama is common in yoga.
Some proponents claim that the method helps people get to sleep in 1 minute.
There is limited scientific research to support this method, but there is a lot of anecdotal evidence to suggest that this type of deep, rhythmic breathing is relaxing and may help ease people into sleep.
Pursed lip breathing
One of the simplest ways to control shortness of breath. It provides a quick and easy way to slow your pace of breathing, making each breath more effective.
Breathe in through your nose (if you are able) and then out gently and silently through pursed lips. [To purse your lips, put your lips together as though you are going to whistle.]
Do not force the air out.
Your abdomen should remain relaxed.
Increase the length of your breathing in and out over time.
Box or Square breathing
Involves breathing in for 4, hold for 4 out for 4 and hold for 4.
some experts recommend visualising a box while you do this to focus the mind even more while counting.
Remember, it's important to be patient with yourself. Like any skill, mastering deep breathing techniques takes practice and consistency. So, take a moment for yourself, breathe deeply, and let the stress melt away.
