Good breathing helps to detoxify the body and restore inner well-being. It helps to reduce stress and restore harmony between body and mind. Discover three easy techniques to learn how to breathe again.
When you are stressed, anxious or angry, your heart rate increases. Breathing becomes irregular, rapid and jerky. As soon as we become aware of this and act on our breath to make it slower and more peaceful, inner calm returns. But between work and the hectic pace of daily life, we often forget to breathe properly. However, all it takes is a little attention and practice to feel all the benefits of a “good” relaxing and energizing breath. Here are three simple and effective techniques.
Pranayama, an ancestral practice with multiple benefits
Pranayama is one of the 8 branches of yoga. Its practice helps to regulate the breath by learning to control one’s breath. Regular practice allows you to gain a conscious, deep, ample, calm and regular breathing.
It is based on a full awareness of one’s abdominal or ventral breathing. Very beneficial, this technique helps to carry out deeper inspirations, for an optimal oxygenation of the whole body.
For a first approach to pranayama, lie down on the floor in a comfortable posture, abdomen clear. Put one hand on the chest, the other on the belly. Listen and feel your breath for a few moments. Pay attention to your body movements, . Breathe in, inflate first your abdomen and then your rib cage. Breathe out through your nose by emptying the air in the rib cage and then in the belly. Repeat this breathing for a few minutes.
Nâdî Shoddhana, or alternate breathing, to purify oneself
This practice, in which one inhales and exhales alternately through one nostril and through the other, unblocks and purifies the nadis, which according to the yogis are energy channels that convey life force and cosmic energy in the body.
To start you should inhale 4 seconds by blocking your nostril with the thumb, to block one’s breathing for 2 or 3 seconds before exhaling 8 seconds through the other nostril by blocking the opposite nostril with the index finger. Repeat the exercise a minimum of three or four times to replenish the energy on the inhale and relieve the stress on the exhale. Immediate positive effects guaranteed.
- Begin the exercise by breathing in through both nostrils.
- Exhale to the left, closing the right nostril.
- Then inhale left on the count of 4, right nostril still blocked.
- Exhale to the right on the count of 8, this time closing the left nostril.
- Inhale right, left nostril still blocked, on the count of 4.
- Exhale to the left, this time closing the right nostril.
- Keep it up. If the indicated rhythm does not suit you, adapt it. However, try to breathe out longer than you breathe in
Cardiac coherence technic to regulate emotions
In recent years, we have been hearing a lot about the positive effects on the body of cardiac coherence, a physiological relaxation technique used in particular in sophrology. This method is based on breathing exercises to slow down the heartbeat, which gets excited – more or less depending on the person – at the slightest emotion, and to lower the level of cortisol, the stress hormone.
The advantage is that it can be practiced everywhere, at work, in transport, etc. All you have to do is be aware of your breathing for at least 3 minutes and count between 4 and 6 seconds on the inspiration and do the same on the expiration. Some people associate the visualization of positive images (happy moments, favorite holiday etc).
.These are the top three techniques to learn how to breathe. You can start practicing any or all of these to get great benefits.