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Why slowing your breathing helps you relax

Breathwork

Breathwork is not the same as mindfulness. Mindfulness involves passive observation of the breath, whereas breathwork requires you to actively change the way you breathe.

Breathwork includes ensuring you breath with your diaphragm, rather than the movement of your chest. It will fill your lungs with more air while also slowing the pace of your breathing.

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Why slowing your breathing helps you relax

Why slowing your breathing helps you relax

https://www.bbc.com/worklife/article/20200303-why-slowing-your-breathing-helps-you-relax

bbc.com

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Key Ideas

Frequency of breath

Even though we have been breathing for all our lives, we can still learn a lot about this most basic instinct.

Quick, shallow, and unfocused breathing may contribute to anxiety, depression, and high blood pressure. However, scientists find that around six exhalations a minute can be restorative, triggering a relaxation response in the brain and body.

Breathwork

Breathwork is not the same as mindfulness. Mindfulness involves passive observation of the breath, whereas breathwork requires you to actively change the way you breathe.

Breathwork includes ensuring you breath with your diaphragm, rather than the movement of your chest. It will fill your lungs with more air while also slowing the pace of your breathing.

Speed ramp to relaxation

Right breathing can have a profound effect on calming the mind quickly and can act as a speed ramp into the meditation practice by getting you to that place of no-thought.

Slow breathing benefits

Slow breathing is a quick and easy way to change your state, whether it is to decrease stress or increase your energy and focus, or even in creative problem-solving. Other science-backed benefits include:

  • There is a short-term reduction in blood pressure after guided, slow breathing exercises.
  • It can alleviate the symptoms of depression and anxiety.
  • It appears to help relieve insomnia.
  • It can improve people’s management of pain.
  • It can help patients cope with chronic conditions like arthritis.

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    1. Imagine your body as a balloon that slowly inflates and slowly deflates. Keep this image in your mind to get the maximum benefits from this breathing technique.
    2. Close your eyes and breathe in slowly and deeply through your nose.
    3. Hold your breath for 3 seconds.
    4. Slowly exhale through your mouth like you’re blowing a thin wisp of air until you have no more air in your lungs to breathe out.
    5. Repeat as many times as needed to calm yourself down.