How to breathe correctly to relieve stress
Breathing is one of the most important functions of the body - we inhale and exhale about 20,000 times a day! However, we have forgotten how to do it correctly, and this can affect our health.
Traditional Chinese medicine and yoga techniques have always emphasized the importance of the terms "qi" or "prana" - the vital forces associated with the breath. Modern medicine has only recently recognized this important energy-health duo. Oxygen is an important source of energy.
Return to the natural model
It has been proven that by changing the way you breathe, the body receives more oxygen. And the more oxygen we get, the easier the recovery process from various diseases, including serious ones: asthma, digestive problems, depression, stress-related symptoms.
The secret is to return to a more natural "pattern" of oxygenating our lungs. Newborns come into the world breathing deeply, but as they grow older, stress accelerates the original rate. An adult inhales and exhales 15-20 times per minute, that is, 3-4 times faster than would be optimal.
This is where the problems begin, experts say: rapid and shallow breathing sends a certain signal to the adrenal glands, which begin to secrete cortisol, the stress hormone. And, as you know, a tense body is weak.
Luckily, a few simple techniques can help you improve your breathing.
Relaxing and energizing exercises
— Breathing from the diaphragm
This is a type of exercise that involves voluntary stretching of the abdomen to increase lung capacity and make room for additional oxygen supply. Improves blood circulation, reduces symptoms of anxiety and stress, speeds up recovery after chemotherapy.
How to continue:
1. Lie on your back with your knees bent. Place one hand on the base of your ribcage and the other on your upper chest. Keep both hands still.
2. Inhale slowly through your nose to feel your belly expand and press against your arm at the base of your chest.
3. Exhaling through half-open lips, gradually contract your abdominal muscles.
4. Do this exercise 3-4 times a day for 5-10 minutes, then gradually increase the duration. Over time, you will begin to breathe this way automatically.
— Alternate breathing through the nostrils
It is one of the yoga techniques designed to promote relaxation. Reduces blood pressure, stimulates cognitive functions, and may have an anti-obesity effect.
How to continue:
1. Close your right nostril with your right thumb and inhale slowly through your left nostril.
2. Then close the right nostril with the ring finger and little finger of the same hand, releasing the thumb. Exhale smoothly through the right nostril.
3. Keep your right nostril open, inhale, then close it. Through the left nostril, now open, gently exhale air from the chest. This was a complete respiratory cycle.
4. Repeat the above exercise 3 times and add one cycle every week until you reach 5 cycles. Practice alternate breathing whenever you feel stressed.
— Fast breathing
This exercise energizes the body - you feel like after a workout in the gym!
How to continue:
1. With your mouth closed, inhale and exhale quickly and evenly through your nose. Try this 3 times per second, but stop after 15 seconds.
2. Continue practicing, increasing the time of rapid breathing by 5 seconds until you reach one minute.
3. Use this technique whenever you feel dehydrated.
