We breathe even if we are not aware of it, but not every breath we take may be the right breath. Our breathing is affected by many factors such as the situation we are in, our personality, the way we sit and our health condition. We tend to hold our breath when we are anxious, afraid, angry, and in many other distressing situations. Holding our breath increases our distress even more. When we do not breathe properly for a long time, not enough oxygen reaches our body and organs, and we may feel tired, depressed and angry.
So how do we breathe correctly?
Healthy breathing. is diaphragmatic breathing. The diaphragm is a muscle located under the chest cavity. Breathing that is heavy, deep and quiet is correct. When we look at anxious and angry people, we see that their breathing is interrupted, loud and shallow. If your chest and shoulder move together when you breathe, you are not breathing properly.
Correct breathing should be taken through the nose, because the sticky liquid and hairs covering our nose filter dust, etc. from the air we breathe and prevent it from reaching the lungs. If the person has factors that make it difficult to breathe through the nose (deviation, meat, etc.), they must be treated.
How to breathe from the diaphragm?
Place one hand on your chest and one hand on the place where your abdomen begins (at the bottom of your ribcage). If your other hand, not the hand on your chest, rises and falls with your breathing, it means you are breathing from your diaphragm. It may seem difficult at first, but if you spend just 2 minutes every day, you will get used to breathing from the diaphragm in a very short time and you will have a technique in your pocket that will come to your aid in difficult moments.
Breathing exercises are very simple but very effective methods to reduce stress and its negative effects. . You can relax and control your stress by breathing from your diaphragm. Below you will find some sample breathing exercises.
First, take a comfortable position, close your eyes and notice your breathing. Direct your attention to the rate and depth of your breathing before changing your breathing. Is your breathing fast, slow, deep or shallow? Be aware of your breathing.
1. Number Breathing Exercise
This method regulates the duration of your breathing and prolongs the time you exhale.
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As you inhale, place your tongue on the roof behind your teeth, breathe through your nose and count backwards from five; As you exhale, let the air slowly exit your mouth and count to 10. Repeat these steps. This exercise will allow you to truly empty your lungs and relax a little more with each breath.
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A different version of this breathing exercise is known as the "4-7-8" method. As you breathe in, count to 4, hold your breath and count to 7, and as you exhale, count to 8.
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You can also find your own pace and adapt these breathing exercises to yourself.
2. Visual Breathing / Balloon
Take a comfortable position, close your eyes, breathe in through your nose and out through your mouth.
Imagine your belly inflating like a balloon as you breathe. When you exhale, imagine the air slowly coming out of the balloon. Remember, you do not have to force the air to come out, the air will come out at its own pace. You can determine the color of the balloon and even pretend that you are floating in the air with each breath (if it makes you feel more comfortable). This exercise allows you to relieve stress by breathing from the diaphragm instead of shallow breathing. This exercise allows you to relieve stress by breathing from the diaphragm instead of shallow breathing.
3. Visual Breathing / Release Stress
Take a comfortable position, close your eyes and practice diaphragmatic breathing. As you breathe, imagine the stress coming from your muscles and lungs, and as you exhale, imagine this stress leaving your body and disintegrating before your eyes. Repeat.
4. Deep, Cleansing Breath
Take as deep a breath as you can through your nose. Then exhale this breath until your lungs are completely empty, focus on the emptying of your lungs. The more you empty your lungs, the more space will be made for the new oxygen you will breathe. Repeat this breathing pattern. Shoulders, back and body Try to relax other parts of your body.
5. Alternative Nostril Breathing:
As you breathe in, close your right nostril with your finger and breathe in through your left nostril. As you exhale, close your left nostril and exhale through your right nostril. Repeat this exercise, changing nostrils. As mentioned above, you can adjust your speed by 4-7-8 or 5-8.
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