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Learn the 4 breathing tricks, here's how to get rid of stress, sleep well and be full of energy to focus on work!
Written by SOT.COM.AL 17 Shtator 2023
An individual breathes an average of 20,000 times a day, and yet again this process happens to not receive due attention, how essential it actually is not only for our existence, but also for the smooth running of daily activity.
Doctor Paras Patel, in shows how to use the power of the lungs.
"When we breathe in, oxygen is transported by red blood cells to produce energy in the body, and when we breathe out, we remove carbon dioxide. Imagine walking down the street and something jumps. Our primary reaction is to take a deep breath, which prepares our body for the response to the activity in question. But after a long day, when we finally sit down, one of our first bodily reactions is to exhale, which coincides with a feeling of relaxation.”
However, our response to an unexpected event can be so quick that we end up breathing quickly. And we have the power to change that, as we can reduce stress, heart rate and blood pressure in the process.
Specialists say that many of us, over the years, develop a completely dysfunctional breathing pattern, due to stress or trauma. This way we end up breathing quickly or through the mouth, which can actually have a negative impact on physical and mental health.
According to them, the more often we can reverse the rhythm of slow breathing through the nose, the better it would be for health.
“Stress and inflammation levels can decrease and energy levels can increase. Breathing through the nose will help open the airways, increase blood flow, promote better use of the diaphragm and increase oxygen delivery,” says breathing coach Jess Parkinson.
Use 4-7-8 breathing, a simple and effective way to reduce stress and anxiety levels.
Find a comfortable position, either sitting or lying down. Breathe deeply through your nose for four seconds; hold your breath for seven seconds; then exhale slowly for eight seconds. Repeat for a few minutes.
Use coherent breathing – this helps balance the sympathetic and parasympathetic nervous systems that control rest and digestion.
Just breathe in for a count of four, then breathe out again for a count of four.
Make sure you breathe in a connected manner, without pauses between inhalations and exhalations. Continue this breathing practice for at least five minutes. This will help you focus if you find out if you continue to lose focus.
Use a rapid breathing technique.
Find a comfortable position. Place your hands on your lower abdomen and breathe slowly and deeply, making sure to fill your lungs with oxygen. You should feel your belly expand as your lungs fill with air. After you've taken a breath, exhale forcefully, using your diaphragm to push the air out of your lungs. Repeat this for about a minute.
Use a 'yoga' type breathing technique, which can help relax the mind.
Gently push your finger into your right nostril to block it and breathe in through your left nostril. After you have inhaled enough air and your lungs are full, block both nostrils and hold your breath for as long as you feel comfortable. Then, unblock only the right nostril and exhale gently, emptying the lungs of air.