Did you know that your breathing is one of the keys to physical and mental harmony? Breath control is known to reduce stress, lower blood pressure and increase energy. That’s why learning a controlled breathing exercise can be an effective way to improve your overall well-being. In this article, we will determine the reasons to incorporate a deep breathing pattern into your routine.
Deep breathing (sometimes called diaphragmatic breathing) is a practice that allows more air to flow through your body and can help calm your nerves, reducing stress and anxiety. It can also help improve your attention span and reduce pain levels.
The power of deep breathing to calm our body and mind.
When we breathe consciously, slowly and deeply, our brain sends signals to the nervous system indicating that a state of relaxation is present. This results in the release of hormones such as endorphins and serotonin, as well as other neurotransmitters that can induce feelings of calm.
Deep breathing also helps lower cortisol levels, a hormone released in response to stress. Cortisol can trigger physical reactions such as rapid heartbeat, increased blood pressure, and a feeling of tension throughout the body. Deep breathing encourages us to relax our muscles, allowing us to experience a more relaxed state, both physically and mentally.
It works because when we breathe deeply, signals are sent to our brain that everything is fine and we don’t need to go into fight or flight mode. By focusing on our breathing rather than a potential threat or concern, our body receives the signal that it is safe and can enter a state of calm. It allows us to calm thoughts and emotions that would otherwise overwhelm us.
Studies show that deep breathing has many benefits for the body and mind, it:
- Increases oxygen supply throughout the body.
- Lowers heart rate.
- Reduces stress levels.
- Decreases feelings of anxiety.
- Increases energy levels.
- Improves concentration.
- Strengthens mental clarity.
- Promotes healthy sleep.
- Helps control negative emotions and impulses.
- Strengthens the functioning of the immune system.
- Promotes better digestion, better circulation and better overall health.
What is the most fruitful breathing pattern?
One of the best deep breathing techniques is the 4-7-8 technique, also known as “relaxing breathing.” It involves inhaling for a count of four, holding your breath for a count of seven, then exhaling for a count of eight. This technique is believed to relax both the mind and the body.
The 4-7-8 deep breathing technique begins with an inhale through your nose for a count of four. During this time, fill your lungs with fresh air and try to inflate your belly as much as possible. After counting to four, hold your breath gently until seven. Once you reach the count of seven, begin to exhale slowly through your mouth for a count of eight until all the air has been released from your lungs.
The 4-7-8 deep breathing technique recharges our energy and helps us reduce stress levels by activating our relaxation response. It helps us lower our blood pressure by improving circulation throughout our body. Studies have shown that it can help reduce anxiety symptoms and improve sleep quality by calming our minds and mentally preparing us for bedtime. Additionally, it can be useful in pain management as it promotes the flow of oxygen, which can help ease muscle tension and pain.
How often should you practice a breathing pattern to ensure optimal results?
In order to ensure optimal results when using a breathing pattern, it is essential to practice regularly. In general, it is recommended that you devote at least 10 to 15 minutes a day to adopting and mastering this technique. This amount of time can help start building good habits, as learning new maneuvers and instilling them into your daily routine can be difficult otherwise. Also, over time you will be able to customize exercise to suit your needs and continue to progress to make it an essential part of your life.
As for the 4-7-8 pattern, to begin with, practitioners are recommended to perform four breath cycles twice a day; after a month, the number of cycles can be increased to eight respiratory cycles twice a day.