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#Post#: 17--------------------------------------------------
3 BREATHING EXERCISES TO BOOST YOUR MOOD
DIR By: LightMove
Date: October 13, 2021, 4:17 am
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We breathe on average 20,000 times a day and often every one can
go unnoticed — even though it can calm us in times of stress,
give us energy when feeling sleepy and help us focus and find
clarity and inspiration.
We share the same air, yet our breath pattern (the way in which
we breathe) is as unique as our thumbprint.
Those of us who habitually overuse the upper chest muscles to
breathe, which sees the stomach suck in and the chest rise with
every breath, can often feel anxious and spend a lot of time
overthinking and overanalysing. Those who deep belly breathe,
where the stomach rises on the inhale but the chest doesn’t move
freely, can often feel low in mood and energy. There are also
people who hold their breath while typing, scrolling, working
which can often lead to dizziness, tiredness and anxiety.
Breathing is the only system of the body which is both automatic
and a system we can change to shift the way we feel. It’s free,
can be used anywhere, and it doesn’t take long to reap the
benefits. Sometimes just a few breaths can change the way we
feel.
Here are founder of The Breathing Room Aimee Harley’s three top
tips for taking control of your breath:
1. Transformational Breath Practice
For: Boosting energy, clearing negative thinking, helping
process unwanted emotions, lifting mood
How: You may get a dry throat when you practice this for the
first time as this is a mouth breath. You can also practice this
through the nose but, to reap all the benefits, an open mouth
practice is best. Prop yourself up on the bed or on a yoga mat
with cushions or pillows to support your back and neck at a
semi-reclined angle so your chest is higher than your legs.
Make sure you are warm and comfortable, and that your head and
neck are properly supported. Have your hands face down on your
lower abdomen, a few inches below the navel. Relax the jaw and
open the mouth wide (this can be tricky if there is tension in
the jaw so open wider than you think is wide!) and take a deep
inhalation – the belly should rise on the inhalation.
N.B If you find it difficult for the belly to rise on the
inhalation and it sucks inwards on the inhalation (which causes
the chest to rise) then it would be wise to get some guidance
from a breath coach before you go further with this exercise as
it’s paramount the diaphragm is activated on the inhale and the
belly rises.
Allow the exhale to leave as a quick short sigh. Keep all your
focus on the inhalation. Inhalation should be about three times
as long as the exhalation. Exhalation should be a quiet and
relaxed. Then start connecting the breath with no pauses
between breaths.
Repeat for between three to five minutes and be aware of any
physical sensations in the body. Rest for one minute as you
return to a normal breathing pattern – breathing through the
nose.
2. AcuBreathe (a.k.a acupressure and breath)
For: Activating the rest and digest system, focusing the mind on
the present moment, opening up the diaphragm, easing stress
How: This is a super quick calmer for those all too stressful
times or if you get twitchy while queuing or waiting. Hold your
left hand with your right hand with the right thumb applying
pressure to the centre of the palm of the left hand. This
acupressure point is for the diaphragm and can help us release
tension from the respiratory muscles. Close the eyes and breathe
gently with all the focus on the breath and be aware of the
light pressure you are placing on the palm of your hand. Breathe
in for a count of five. Hold for a count of two. Exhale for
seven. Repeat on the other hand. This will stimulate the
diaphragm and activate the parasympathetic nervous system and
induce feelings of calm.
3. ZZZZ Breathe
For: Deepening sleep, releasing stress, stimulating the feel
good vagus nerve, calming the mind
How: Lay in bed, on your belly, head to one side and make sure
the jaw is relaxed (allow there to be a small space between the
upper and lower teeth). Close the eyes, using a diaphragmatic
breath (breathing in, belly should rise), breathe in through the
nose for a count of four. Hold the breath for a count of three.
Exhale through the mouth for a count of six. Repeat this for
five to ten rounds and notice how the body relaxes on the
exhalation.
On each exhale imagine ‘letting go’ of the day. This should
prepare you for a deep sleep. Extending the exhalation helps
activate the parasympathetic nervous system which helps the body
feel relaxed and calm.
If you want more suitable breathing training courses, you can
also use some breathing training equipment, such as OPUMP, to
complete the breathing training through the equipment, and
monitor whether the training is effectively
completed.
HTML https://theopump.com/
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