Did you know that when we are under a stress situation we breathe in an accelerated and unequal way?
Both stress and anxiety are survival mechanisms that aim to “invite” us to flee, escape away from that focus that our brain interprets as harmful or dangerous.
On the other hand, it should be remembered, in addition, that the nervous system and the sympathetic react to this type of emotion in a very intense way.
Hence, the heart is accelerated, the pulsations increase and we breathe in an unharmonious way , which increases the risk of suffering from infarcts to chest angina, strokes …
We can not forget that bad breath results in our organs not getting the level of oxygen they need and therefore, dangers appear and we suffer consequences.
You have to slow down. We must decelerate, better manage our emotions and, in addition, learn to breathe correctly.
Because even if you do not believe it, breathing well is living well .
We teach you 4 techniques that can help you.
1. “Square” breathing
The square breathing or known as “s amavriti pranayama” is the simplest of all.
We can carry it out in bed and just 20 minutes before going to sleep: it will help us to relax and get a deep and restful rest .
Next we explain how to carry it out.
Steps of square breathing
- Sit on the bed with your back straight and your legs crossed.
- Breathe deeply for 3 minutes trying to relax.
- Now breathe in for 3 seconds, hold the air for another 3 seconds and finally, air expires for another 3 seconds.
- Rest well.
- Then we repeat the same series again, but this time we will increase the time in 4 seconds (inspire, retain, exhale).
- You can repeat this same cycle until you reach 7 or 8 seconds. Everything depends on your experience and your personal characteristics.
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2. Abdominal breathing
If we realize, what we have done during square breathing is to inflate the chest.
Now, with abdominal breathing we have another goal: to focus our breathing on the diaphragm, a very effective technique to treat stress, contained tension and anxiety.
Steps to carry out abdominal breathing
- Lie on the bed or on a comfortable comforter or rug.
- Place one hand on your chest and another on your belly.
- Take a deep breath through the nose for 3 seconds.
- You should notice how your belly swells and how the upper area of your chest is stretched.
- Now exhale, little by little, for 4 seconds.
The ideal is to perform 10 very slow breathing concentrating first of all in that “magic” zone: the diaphragm.
3. Alternative nasal breathing
Alternative nasal breathing can seem strange to us if we have never practiced it. Therefore, the ideal is to practice a little each day to notice their progressive benefits.
When we finally get used to it, we will notice two things:
- First, it will help us channel and release stress.
- The second aspect is that it allows us to concentrate and focus our attention on the here and now.
Steps to carry out alternative nasal breathing
- Sit comfortably, but with your back straight.
- Relax a few minutes.
- Now, bring your right thumb towards your nose to cover the right nostril.
- Take a deep breath through the left nostril. Very easy.
- When you have reached the maximum inhalation and can not breathe more air, close that left nostril with the right ring finger.
- Now exhale through the other pit, the one in the right nostril.
- Next, we do the same again but on this side, that is, once we have taken the maximum air in that right nostril, we close it and exhale the air from the left.
It may seem complicated at first because you will have to be careful to cover one pit and open another. However, as we get used to it, the exercise becomes rhythmic and very relaxing.
4. “Coherent” breathing
Consistent breathing responds to another technique to channel stress that requires some practice and patience. You can test it within your capabilities and personal characteristics.
However, once you manage to control it, your whole body will benefit.
- Consistent breathing is breathing five times a minute.
- In this way, we optimize the heart rate and relax the nervous system . It is a sensational way of channeling tensions that will be of great help to you.
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How to carry out coherent breathing
- Sit with your back straight.
- Put a clock before you.
- The goal is to inspire and expire 5 times during a single minute.
- It is advisable to first try our ability to control breathing.
- If we do not deliver those breaths over a minute, we’ll start with 6 or 7.
However, the ideal is to reach those 5 breaths over 60 seconds. When you achieve it, you will feel much better.
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