You live in a hurry and under stress. Too many things distract you and even proper breathing is often difficult to do. But breathing is the basis of existence! Learn proper breathing techniques and it will be easier for you to overcome stress. What breathing techniques will help you overcome stress?

Arebreathing techniqueseffectivestress ? Breathing conditions our existence. This truth is obvious, but little appreciated. We take thousands of breaths every day, without thinking about the fact that proper breathing has an impact on our he alth and mood. Breathing is not only a source of energy - it is also a cure for shattered nerves and a key to understanding yourself.

The power of conscious breathing

There is a close relationship between the breath and the psyche. Your breathing rhythm changes with thoughts and emotions. When we feel something intensely (e.g. anxiety), we instinctively flatten, accelerate or hold our breath. If we are stressed and tense for a long time, it affects our breathing.

In many philosophical systems great importance is attached to the way of breathing. It is believed that this is not only a chemical reaction, but also a complex energy process. Conscious work with the breath has been part of yoga, tai-chi and other spiritual schools in the East for millennia. It is also appreciated by modern psychotherapy. Breath is energy - also from a physiological point of view.

In the process of respiration, we provide the cells with oxygen needed to burn organic substances. This combustion produces energy. A better oxygenated organism functions better.

This is why after a long walk in the air, the body becomes more flexible and the brain becomes more sober. It is also no secret that yogis who focus their attention on the breath maintain good condition and clarity of mind until old age. So if you want to feel he althier and improve your quality of life, start by breathing consciously.

Breathing during meditation

A simple and effective method of working with the breath is meditation used in all Eastern schools of life. In sitting, cross-legged meditation, abdominal breathing is used, called diaphragmatic breathing. It is the most natural and similar to the way we breathed aschildren.

It aims to use the entire lungs, especially their lower lobes, which are slowly turned off with age, as our body becomes more and more tense. Abdominal breathing during meditation has another meaning.

It directs the thought to our energy center, which is located just above the abdomen. Living in a hurry, we unconsciously keep energy in our head. By pushing the breath down, we slowly calm down, and over time we are able to find balance in everything we do.

Abdominal breathing causes your breathing to gradually lengthen, deepen, and slow down, thereby calming down your thoughts. Focusing on the breath during meditation allows us to live in the moment - that is, here and now. It is very important because in the rush of things we are still busy with what was or will be. We forget that only by living in the present moment can we really experience life.

You must do it

Try to find several minutes during the day to exercise.

  • Sit back, relax your muscles, close your eyes.
  • Breathe in through your nose, breathe out through your mouth.
  • As you inhale, push your abdominal area (using your abdominal muscles and diaphragm), pushing the air into the lower part of your lungs.
  • Hold your breath and count to five.
  • Then exhale slowly, relaxing your shoulders, torso, and abdomen.
  • Breathe freely, deeply.

Imagine the inhaled air as a life-giving, cleansing stream. Visualize the dirt leaving you as you exhale.

Eastern Breathing Techniques

Abdominal breathing is the basic way of breathing in Buddhist and tai-chi practice. It consists in pushing the abdomen out when inhaling and drawing in when exhaling. It is taught in birthing schools, among others, as it helps to relax the muscles during childbirth.

In tai-chi, inverted breathing is also used: while inhaling, the abdomen is drawn in, and pushed out when exhaling. This technique is used to accumulate energy and increase the body's efficiency. We breathe like this, e.g. by lifting a weight.

Yoga practitioners use pranayama - a breathing technique that consists of inhaling, exhaling, and holding the breath. Inhalation provides life force, exhalation cleans the body of toxins. When you hold your breath, the energy spreads through your body.

In the 1980s, Rebirthing, popularized by the American, Leonard Orr, was a popular method of conscious breathing. Breathing control is part of the work on oneself and is aimed at rebirth by reaching for the experience of birth and breaking the blockages associated with it.

Important

The man does 12-14inhales per minute. In one minute, he inhales and exhales 6 liters of air.

Breath integration, i.e. Breathconnection

Currently, therapies use Breathconnection Integration, which combines several methods. This technique was developed by Australian yoga teacher Nemi Nath. Breathconnection is also about working on yourself. Conscious breathing here is the flowing of the inhalation into the exhalation. During an hour-long therapeutic session, the nervous system calms down, emotions are released, we calm down and relax.

All breathing techniques teach one thing - that breathing is a powerful source of he alth and peace. It can be our inner guide with which we reach the subconscious, learn ourselves, and contact our intuition. Strong, deep breathing can bring immediate relief in a moment of stress.

We often use it instinctively … even yawning. Breathing is an excellent medicine that costs nothing and can always be used.

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Category:

Psychology