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How one hour of slow breathing changed my life
Breathing: The First Act Of Life
Breathing is the first basic act of life and we take about 670 million breaths in a lifetime.
Breathing is so natural to us that very few scientists have studied it in detail. Breathing is thought of as just a binary activity crucial to our lives, but the way we breathe matters a lot.
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How To Breathe Right
A perfect ‘slow’ breath that creates profound effects in our body and mind is this: 5.5 seconds inhaling, followed by 5.5 seconds of exhaling. This can be practiced for a few minutes, or even an hour.
The heart, lungs and other organs benefit greatly, and the imbalances are restored to an extent.
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Chronic obstructive pulmonary disease (COPD)
A health condition that affects an individual’s ability to breathe well, often associated with other conditions such as emphysema and chronic bronchitis. Symptoms include: wheezing, c...
Pursed lip breathing
- While keeping your mouth closed, take a deep breath in through your nose, counting to 2. The breath does not have to be deep.
- Put your lips together as if you are starting to whistle or blow out candles on a birthday cake. This is known as “pursing” your lips.
- While continuing to keep your lips pursed, slowly breathe out by counting to 4. Don’t try to force the air out, but instead breathe out slowly through your mouth.
Pursed lip breathing benefits:
- It’s been shown to reduce how hard a person has to work to breathe.
- It helps release air trapped in the lungs.
- It promotes relaxation.
- It reduces shortness of breath.
Practice it 4 to 5 times per day, daily.
Pursed lip breathing is best for performing strenuous activities, such as climbing stairs.
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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...
Deep, controlled breathing
It involves filling the lungs to the max and goes by various names like belly or diaphragmatic breathing.
It has been linked to improved cognitive performance, lower stress levels, and lower blood pressure.
Breathing and yoga
Central to ancient Hindu philosophy was prana, described as vital “airs” or “energies” flowing through the body. Stemming from that belief, yoga was built on pranayama or breath retention.
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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 c...
Abdominal Breathing Technique
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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