Mind going a million miles a minute? Slow down with this breathing exercise - Deepstash





Mind going a million miles a minute? Slow down with this breathing exercise

Mind going a million miles a minute? Slow down with this breathing exercise



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The Brain During Periods Of Worry

The Brain During Periods Of Worry

During periods of panic, anxiety or confusion, one of the best strategies is to slow down and focus on your breath. Yes this is not new, and many people know about this, and still are not able to implement.

Our brains’ dorsolateral prefrontal cortex, the thinking and planning department, is our short-term working memory, just like the RAM in our computers. If we occupy the RAM space of our brain with too much worry, the working memory can crash.



Breathing Exercises

Mindfulness can get our thinking brain back to being usable and free, as it acts as a junk cleaner of our mind. As meditation can be challenging for many, one can use a simple breathing exercise to ‘reboot’ the RAM in our brains. This is known as the Five Finger Breathing.

Five Finger Breathing makes the use of many of your senses, including eyesight and touch along with an awareness of the multiple locations in your body, like your hands, nose and lungs. This helps you get back to reality and insulates you from the ongoing worry.


The Five Finger Breathing

  • Keep your index finger of one hand on your other hand’s little finger (the outside of the hand). Breathe in, tracing the little finger up to the tip, and breathe out tracing it down to the inside.
  • On the next inhale, trace your ring finger on the same way, going to the tip and then going inside on the exhale.
  • Do this for all fingers and then reverse the process from the thumb back again to your little finger.



Sama Vritti or “Equal Breathing”

How it’s done:  Inhale for a count of 4, then exhale for a count of 4, all through the nose, which adds a natural resistance to the breath. Once you manage it, you can go up to a c...

Abdominal Breathing Technique

How it’s done: With one hand on the chest and the other on the belly, take a deep breath in through the nose, ensuring the diaphragm inflates with enough air to create a stretch in the lungs. The goal: 6 to 10 deep, slow breaths per minute for 10 minutes each day to experience immediate reductions to heart rate and blood pressure.

When it works best: Before an exam, or any stressful event.

Nadi Shodhana or “Alternate Nostril Breathing”

How it’s done: Starting in a comfortable meditative pose, hold the right thumb over the right nostril and inhale deeply through the left nostril. At the peak of inhalation, close off the left nostril with the ring finger, then exhale through the right nostril. Continue the pattern, inhaling through the right nostril, closing it off with the right thumb and exhaling through the left nostril.

When it works best: Crunch time, or whenever it’s time to focus or energize.

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The Importance Of Breathing Techniques

The Importance Of Breathing Techniques
  • Many different civilizations have practiced different breathing techniques as a part of their culture and their lifestyles, such as Taoists and Hindus.
  • Proper breathing a...

The Special Power Of Breathing

  • The power of breathing is evident with people who have breathing disorders. As emotions affect our well-being, so does our breathing.
  • Our parasympathetic and sympathetic nervous systems are in control of producing feelings of calmness and the latter, the body's rapid involuntary response to stressful situations.
  • Many studies have confirmed the effects of breathing techniques against anxiety, stress, and insomnia. Although they do not disappear entirely, it helps alleviate their symptoms.

Cardiac Coherence

  • It is a popular technique that promotes relaxation by coordinating our breathing, slowly and steadily, with our heart rate, stabilizing the heartbeat.
  • There are many versions to cardiac coherence: 5-second inhale-exhale for a 5-minute repetition or 4-second inhale 6-second exhale cycle.
  • Cardiac coherence’s stabilization of the heartbeat can dampen anxiety powerfully.

Breathing And Stress Reduction

Breathing And Stress Reduction

Breathing exercises are an ancient and time-tested technique to reduce stress, manage negative emotions and help with many other ailments.

New studies show that breathing e...

The Effectiveness Of Breathing

When we are in a highly stressed state, no amount of ‘talking’ can calm us down as our brain's prefrontal cortex region is impaired at those moments.

Breathing regulates our emotions like stress, anxiety and anger, and helps us regain control of our mind.

Types Of Breathing Exercises

  • The most common and effective breathing exercise is to breathe in (inhale) for four seconds and then breathe out(exhale) for about eight seconds, for a few minutes. Lengthening our exhales reduces agitations, calming us down.
  • There are several deep breathing programs like SKY Breath Meditation, mindfulness-based stress reduction (being aware of each moment without judgement) and others which are highly impactful and need to be studied in detail to get the full benefits.