Perfect breathing methods for a healthy life
Did you know that with the right breathing, you can get rid of stress with the hidden cause of many diseases? In this column, you will be able to cope with many physical and mental problems such as protection from stress or getting rid of stress, natural solutions to emotion control, and increasing attention with the right breathing techniques for a healthier life.
Why breathe properly for a healthy life?
When we are born, we come to the world by breathing. When we die, we go out of this world by breathing.
Today, the lowest common denominator of all relaxation, calming, and meditation techniques are based on approaches to breathing, that is, to relax the body and mind.
Right breathing methods that help you get rid of stress can reduce stress occasionally for 5 to 10 minutes, as well as prevent panic attacks. If you apply them regularly, your daily anxiety level may decrease.
- Stand upright
Posture is a very important factor in breathing and breathing: without sitting or standing
your shoulders are behind, try to keep your body upright.
The posture of the body (in the diaphragm and between the ribs) allows the respiratory muscles to flex, which helps your body to breathe correctly on its own.
- Follow your breath
Observe your breathing movements; Be aware of every breath you take and breathe. Focus on what the air passing through your nose or throat makes you feel or movements in your chest and abdomen.
When you realize that your thoughts are shifting in other directions (which is a natural situation), direct to your breathing.
- Breathe through your abdomen
First, fill your stomach with air while breathing, then inflate your chest area.
As you exhale, first “empty” your belly and then your chest. This breathing method can be applied much more easily in a supine position and with one hand on your abdomen.
- Breathe flow
Pause briefly towards the end of your breathing and count up to three of you, then exhale. The method of counting and not breathing while counting can be used after you exhale, as well as between every breath or exhalation.
Since this method is used to slow the breathing rate, the patient who usually has panic attacks
Recommended for.
- Use your nostrils in order (Approved technique)
Close one of your nostrils with your finger, exhale slowly over the other, then follow this procedure with your other nostril.
There are many other types of this technique, such as breathing through one nostril and exhaling from another.
Research shows that, besides reducing the speed of breathing, the main thing is to breathe through the nose. It was observed that breathing through the nose was more relaxing than breathing through the mouth. (This technique was confirmed by clinical research.)
- Consider relaxing things while breathing
Every time you breathe, for example, "I fill my heart with this breath calmly" think of things that will relax you. Every time you breathe, think of things like “I get rid of the stress in me with this breath” and imagine throwing out all your fears and worries.
When are breathing techniques used?
The best times to use slow breathing techniques are the moments of stress before an exam, a sports competition, or an ordinary meeting.
These techniques can also be used against insomnia. In 2012, at least 20% of Americans suffering from sleeplessness used these techniques to get better sleep.
Patients suffering from insomnia fell asleep much faster after this technique woke up much less at night, and fell asleep much faster after awakening.
Breathing exercises can also help relieve stress-induced physical tensions. Therapists especially recommend a technique called the 365 methods.
According to this technique, the person breathes at least 3 times a day for 5 minutes, 6 cycles per minute (breathing every 5 seconds, breathing every 5 seconds), and repeats this 365 days a year.
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