Find out how the way you breathe can transform your mental state, reduce stress and increase your energy at any time
Breathing is such a automatic and constant function that we rarely stop to think about it. However, it is much more than the exchange of essential gases for life. The way we breathe has a direct and deep impact on our nervous system, on our emotional state and even in our ability to concentrate and concentrate. In a world where stress and anxiety are prevalent, master conscious breathing: a central pillar in practices such as yoga and meditation offers a powerful and accessible tool to cultivate calm and immediate well -being.
Many of us breathe quickly and quickly, using only the upper part of the lungs (chest breathing). This model of breathing, characteristic of the “struggle or escape” response, can aggravate anxiety and maintain the body in a constant warning state. On the contrary, diaphragmatic breathing (also known as abdominal breathing), deeper and slower, activates the parasimpatic nervous system, responsible for “rest and digestion”, promoting a state of relaxation and mental clarity. Learning to control breathing is therefore learning to control your inner state.
The science of conscious breathing: transforming benefits
The advantages of paying attention to breathing are vast and scientifically proven:
1. Immediate reduction of stress and anxiety
Slow and profound breathing reports the brain you are safe, reducing the production of cortisol (stress hormone) and regulating heart rate and blood pressure. It is a natural “recovery button” to calm the mind in times of tension.
2. Improvement of concentration and concentration
When the mind is dispersed, breathing tends to be irregular. By focusing on breathing, you dirig your attention to the present, which improves concentration and mental clarity, increasing productivity. This practice is like training for the muscle of attention.
3. Increase in energy and reduction of fatigue
Efficient breathing guarantees better oxygenation of all body cells, including brain. This optimizes the functioning of the organs, improves the arrangement and fighting fatigue, giving a renewed energy sense.
4. Improvement of sleep quality
Practicing the breathing exercises before going to bed can calm your mind, facilitating the process of falling asleep and promoting deeper and repair sleep. Slow breathing helps to disable the body’s “warning mode”.
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Observing your breath connects us with the sensations of the body and makes us more aware of our emotional states. This awareness allows us to respond to the most balanced emotions rather than impulsively.
6. Rooming of the immune system
Deep and rhythmic breathing can have a positive impact on the lymphatic system, which is part of the immune system, helping the elimination of toxins and the circulation of defense cells.
Simple breathing techniques for every day
The integration of conscious breathing in your routine does not require much time or effort. Start with a few minutes and note the difference:
- Diaphragmatic breathing (abdominal): Lie or feel comfortably. Put a hand on the chest and another on the abdomen. Slowly inspire through the nose, feeling the abdomen expanding (the chest in the chest should move slightly). Spring slowly through the mouth (or nose), hearing the abdomen’s contract. Do for 5-10 minutes;
- Breathing 4-7-8: developed by Dr. Andrew WeilThis technique is excellent for relaxing sleep and induces. Inhale through the nose counting up to 4. Keeping your breath counting up to 7. They run completely through the mouth, emitting a soft sound, counting up to 8. Repeat 3-4 times;
- Square breathing: Inhale by counting up to 4. Keep your breath counting up to 4. Understanding up to 4. Keep your breath (empty lungs) counting up to 4. Repeat. Excellent for focus;
- Conscious breaks: Throughout the day, especially in times of stress, stopped for a minute. Close your eyes, make a deep breath a few times, paying attention to the sensation of the air that enters and part.
Conscious breathing is a powerful and always available tool. By learning to use it, you get an invaluable ally to navigate in the challenges of life with more serenity, clarity and well -being.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
