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.

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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.

    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 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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    Breathing exercises

    Breathing is at the core of ancient (and currently trendy) mindfulness practices, from yoga and tai chi to meditation.

    However, studies suggest that breathing exercises alone, derived from those ancient yoga practices, can be good for the body and mind. 

    The Profound Power of Breathing

    elemental.medium.com

    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.

    6 Breathing Exercises to Relax in 10 Minutes or Less

    healthland.time.com

    4-7-8 Breathing
    Created by Dr. Andrew Weil this is breathing exercise to help you relax: 
    1. First, let your lips part. Exhaling completely through your mouth.
    2. Next, close your lips, inhaling silently through your nose as you count to 4.
    3. Then, for 7 seconds, hold your breath.
    4. Make another whooshing exhale from your mouth for 8 seconds.

    This is one repetition. Try to do at least 4. 

    4-7-8 Breathing: How It Works, How to Do It, and More

    healthline.com

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