When you control your Breath you Control your Life
You may be wondering how just breathing can be so powerful.
Breathing is an automatic function of the body that is controlled by the respiratory centre of the brain. When we feel stressed, our breathing rate
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You may be wondering how just breathing can be so powerful.
Breathing is an automatic function of the body that is controlled by the respiratory centre of the brain. When we feel stressed, our breathing rate
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and pattern changes as part of the 'fight-or-flight response'.
(The fight or flight response is an automatic physiological reaction to an event that is perceived as stressful or frightening. The perception of threat activates the sympathetic nervous system
(The fight or flight response is an automatic physiological reaction to an event that is perceived as stressful or frightening. The perception of threat activates the sympathetic nervous system
and triggers an acute stress response that prepares the body to fight or flee.)
Fortunately, we have the power to deliberately change our breathing. Scientific studies have shown that controlling our breath can help to manage stress and stress-related conditions.
Fortunately, we have the power to deliberately change our breathing. Scientific studies have shown that controlling our breath can help to manage stress and stress-related conditions.
Deep breathing: also known as diaphragmatic breathing, abdominal breathing or belly breathing.
'Deep breathing' activates the vagus nerve, which is like the boss of the “parasympathetic nervous system” (The parasympathetic nervous system acts like a brake. It
'Deep breathing' activates the vagus nerve, which is like the boss of the “parasympathetic nervous system” (The parasympathetic nervous system acts like a brake. It
promotes the "rest and digest" response that calms the body down after the danger has passed.), overseeing things like mood, digestion, and heart rate. It will also send more oxygen to our brain and other organs.
When we breathe deeply, the air coming in through our nose fully fills our lungs, and the lower belly rises.
For many of us, deep breathing seems unnatural. There are several reasons for this. For one, body image has a negative impact on respiration in our culture.
For many of us, deep breathing seems unnatural. There are several reasons for this. For one, body image has a negative impact on respiration in our culture.
A flat stomach is considered attractive, so we tend to hold in our stomach muscles.
This interferes with deep breathing and gradually makes shallow "chest breathing" seem normal, which increases tension and anxiety.
This interferes with deep breathing and gradually makes shallow "chest breathing" seem normal, which increases tension and anxiety.
When a person is under stress, their breathing pattern changes. Typically, an anxious person takes small, 'shallow breaths',
'Shallow breathing' limits the diaphragm's range of motion. The lowest part of the lungs doesn't get a full share of oxygenated air.
'Shallow breathing' limits the diaphragm's range of motion. The lowest part of the lungs doesn't get a full share of oxygenated air.
That can make you feel short of breath and anxious.
This style of breathing disrupts the balance of gases in the body. Shallow over-breathing, or hyperventilation, can prolong feelings of anxiety by making the physical symptoms of stress worse.
This style of breathing disrupts the balance of gases in the body. Shallow over-breathing, or hyperventilation, can prolong feelings of anxiety by making the physical symptoms of stress worse.
'Deep abdominal breathing' encourages full oxygen exchange that is, the beneficial trade of incoming oxygen for outgoing carbon dioxide. Not surprisingly, it can regulate heartbeat and lower or stabilize blood pressure.
Practicing breath focus :
Sit comfortably and raise your
Practicing breath focus :
Sit comfortably and raise your
ribcage to expand your chest. Place one hand on your chest and the other on your abdomen.
Take notice of how your upper chest and abdomen are moving while you breathe. Concentrate on your breath and try to gently breathe in and out through the nose. Your upper chest and
Take notice of how your upper chest and abdomen are moving while you breathe. Concentrate on your breath and try to gently breathe in and out through the nose. Your upper chest and
stomach should be still, allowing the diaphragm to work more efficiently with your abdomen
rather than your chest.
With each breath, allow any tension in your body to slip away. Once you are breathing slowly and with your abdomen, sit quietly and enjoy the
rather than your chest.
With each breath, allow any tension in your body to slip away. Once you are breathing slowly and with your abdomen, sit quietly and enjoy the
sensation of physical relaxation.
Once you've taken the steps above, you can move on to
regular practice of controlled breathing.
(As you sit comfortably with your eyes closed, blend deep breathing with helpful imagery and perhaps a focus word or phrase that helps you relax)
Once you've taken the steps above, you can move on to
regular practice of controlled breathing.
(As you sit comfortably with your eyes closed, blend deep breathing with helpful imagery and perhaps a focus word or phrase that helps you relax)
Benefits: Controlled breathing can cause physiological changes that include:
Lowered blood pressure and
heart rate
Reduced levels of stress hormones in the blood
Reduced lactic acid build-up in
muscle tissue
• Balanced levels of oxygen and carbon dioxide in the blood
Lowered blood pressure and
heart rate
Reduced levels of stress hormones in the blood
Reduced lactic acid build-up in
muscle tissue
• Balanced levels of oxygen and carbon dioxide in the blood
• Improved immune system
functioning
• Increased physical energy
• Increased feelings of calm and wellbeing.
Things to remember
Shallow,upper chest breathing is part of d typical stress response.The stress response can be reduced by consciously breathing using d diaphragm
functioning
• Increased physical energy
• Increased feelings of calm and wellbeing.
Things to remember
Shallow,upper chest breathing is part of d typical stress response.The stress response can be reduced by consciously breathing using d diaphragm
Abdominal breathing helps to control d nervous system & encourages d body to relax,bringing about a range of health benefits
Precautions :
If u already have asthma or any other issues with breathing, be sure to check with ur doctor before beginning any deep breathing exercises
Precautions :
If u already have asthma or any other issues with breathing, be sure to check with ur doctor before beginning any deep breathing exercises
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