Controlled Breathing and Your Body

  • 19 June, 2020
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  • By Joanna Cichuta

5 Seconds Could Improve Your Physical & Mental Health: Benefits Of Controlled Breathing


“Breathing is massively practical,” says Belisa Vranich, a psychologist and author of “Breathe,” As she said, “It’s meditation for people who can’t meditate.”

Studies have shown, for example, that controlled breathing can reduce symptoms of anxiety, insomnia, depression.

Consciously altering our breath sends a signal to the brain that changes the parasympathetic branch of the nervous system. What that can do, can slow heart rate and digestion, while enhancing the sense of calm.

Why is this so important and why breathing deeply seems unnatural to many of us? One reason may be that we have been always told to watch our emotions and not showing them much. Different culture shows different ways. Girls and women are expected to limit or control anger also strongly encourage not to cry. What happens when you hold back tears, hide an anger during a charged confrontation, or try to keep pain at bay? Unconsciously, you hold your breath or breathe irregularly.

Here are 3 types of breathing:

Coherent Breathing

If you have the time to learn only one technique, this is the one to try. Incoherent breathing, the goal is to breathe at a rate of five breaths per minute, which means we inhaling and exhaling to the count of six. If this is your first time when you do this exercise, you might do this practice slowly, starting with inhaling and exhaling to the count of three and working your way up to six.

  1. Sitting upright or lying down, place your hands on your belly. Slowly breathe in, expanding your belly, to the count of five.
  2. Slowly breathe out to the count of six.
  3. Practice this pattern for 10 to 20 minutes a day. Suggestion: 10 times deep breaths in the morning, 10 in the afternoon and 10 in the evening around 5min each.
Stress Relief

When your mind is racing try Rock and Roll breathing, which has the added benefit of strengthening your core.

  1. Sit up straight on the floor.
  2. Place your hands on your belly.
  3. As you inhale, lean forward and expand your belly.
  4. As you exhale, squeeze the breath out and curl forward while leaning backward; exhale until you’re completely empty of breath.
  5. Repeat 20 times.
Energising Ha Breath

When you get tired in the afternoon, stand up and do some quick breathwork to wake up your mind and body.

  1. Stand up tall, elbows bent, palms facing up.
  2. As you inhale, draw your elbows back behind you, palms continuing to face up.
  3. Then exhale quickly, thrusting your palms forward and turning them downward, while saying “Ha” out loud.
  4. Repeat quickly 10 to 15 times.

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