Controlling your breathing - Deepstash

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The Profound Power of Breathing

Controlling your breathing

Breathing is the only autonomic system we can wrest control of.

Controlled breathing techniques can get one autonomic system under control and in turn affect others (like the heartbeat), alleviate momentary anxiety and longer-term emotional stress, and perhaps even improve physical and cognitive health outcomes.

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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 count of 6.

It calm the nervous system, increase focus and reduce stress.

When it works best: Anytime, anyplace — but this is one technique that’s especially effective before bed.

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.

Breathing Techniques for Muscle Tension Relief
Breathing Techniques for Muscle Tension Relief
  1. Stand up straight and bend forward at the waist. Bend knees slightly, letting your arms hang limply, close to the floor.
  2. Inhale slowly and deeply, and return to a standing position by slowly rolling your body up, lifting your head last.
  3. Exhale slowly as you return to your original position.
  4. Stretch your muscles a little, and repeat.

Try this breathing technique first thing in the morning. It can help minimize muscle tension throughout the entire day.

Breathing Techniques for Side Pain

Practicing deep “belly breathing” can reduce the stress on the supporting ligaments of the diaphragm and can help relieve side stitches. 

Belly breath: Lie down on the floor and place a hand on your belly. Breathe deeply. If you feel your hand rise and fall slightly with your breathing, you’re belly breathing. If your chest is moving instead of your stomach, you’re not breathing deeply enough, and need to adjust.  

Breathing Techniques for Increased Energy
  1. Sit up tall, and relax your shoulders. 
  2. Keep your mouth closed and inhale rapidly through your nose with quick, short breaths (exhale quickly as well). 
  3. Try doing that for about 10 seconds
  4. Take a 15-30 second break and breathe normally. Repeat several times.
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 allows the bodily functions, mental health, and overall well-being to perform better. It is the focal point to distract the self's attention from negative thoughts.
  • Breathing is the lowest common denominator in calming the body and the mind.
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.