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#Post#: 34--------------------------------------------------
Mindful Breathing Can Achieve Tremendous Health Benefits
DIR By: LightMove
Date: October 29, 2021, 3:44 am
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Being human, we forget the wonder of breathing. We take it for
granted. It takes a health crisis or bad air quality for us to
appreciate this basic, yet profound ability.
Yoga, meditation and other relaxation techniques all depend on
focusing on the breath. There are many benefits of meditation
and proper breathing is an important part of learning how to
calm the mind and body.
The first thing to consider is how well you care for your body
and lungs. Basic guidance is to do the following:
Don’t smoke
Avoid exposure to indoor and outdoor pollutants
Prevent infection by washing your hands with soap and water and
avoiding crowds during flu season
Be sure to get regular aerobic exercise to keep your lung
capacity strong and healthy
The Physical and Emotional Benefits of Breath Meditation
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Meditation practitioners for thousands of years have known that
befriending one’s breath keeps the mind and body healthy. It
also is good for living a more peaceful life. Scientists have
been working to translate these ancient practices for today’s
world. From very practical stress reduction to exploring one’s
emotions, programs are being developed to meet contemporary
problems.
During the past thirty years, meditation has found a place in
the secular world. This is thanks to the work of Jon Kabat-Zinn
and the development of his Mindfulness-Based Stress Reduction
(MBSR) program. MBSR is now available in most communities and
can have you meditating in a matter of weeks. This program gives
insight into how to respond skillfully to difficult situations.
Many hospitals now offer MBSR to support family caregivers who
are taking care of loved ones.
The benefits of bringing attention to your breathing are
measurable. By learning a few simple breathing techniques, you
can:
Reduce stress levels in your body
Lower your heart rate
Lower your blood pressure
Improve diabetic symptoms
Reduce depression
Better manage chronic pain
Better regulate your body’s reaction to stress and fatigue
Reduce the possibility of burnout for caregivers
Psychologists have also been utilizing the power of the breath.
Various breath work techniques allow patients to explore issues
related to consciousness. The work of Dr. Stan Grof and his
development of Holotropic Breathwork integrates insights from
consciousness research, transpersonal psychology, and Eastern
spiritual practices. His work connects the simplicity of the
breath with the life issues that patients many find themselves
confronting at various stages of life.
8 Breathing Techniques for Heart and Brain Health
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There are a vast number of methods and practices that focus on
the breath. They all concentrate on various aspects of health
and mental wellbeing. Many are easily available and easy to
learn. Some you can do on your own and others are best practiced
with a trained professional. It all depends on how deep you want
to go.
While exploring all the options of breathwork to find which one
meets your specific needs, here are a few techniques and
practices to get you started:
Mindful breathing.This involves becoming aware of your breath
and focusing on it. It does not involve trying to change the way
you breathe. However, the act of focusing on the breath usually
slows down breathing patterns, making you feel more relaxed. As
you focus on how air moves in and out through your lungs, mouth
and nose, it becomes a form of calming meditation.
Mantra breathing.This technique makes use of a mantra to help
focus on your breath. A mantra is a phrase or word that you
repeat to yourself to create focus. As you repeat it, you become
able to relax and meditate.
Square breathing.This employs visualization to create focus. As
you inhale, visualize one side of a square. Then, visualize the
next side of the square as you exhale. Repeat the process until
you have imagined each side of a square.
Nostril breathing.This technique can help to reduce agitation
and anxiety. As you breathe you close off one nostril and take
air in slowly through the other. Then switch, closing off the
second nostril while breathing through the first. Repeat the
process until you begin to feel calmer.
Pranayama breathing.This cleansing breath method is used in the
practice of yoga. Experts say that using pranayama has the power
to clean 72,000 channels in the body. It involves inhaling with
the mouth closed, then exhaling through the nose. This type of
breathing technique can clean blood and clear your respiratory
system. As a result, good clean oxygen travels to the heart and
the brain.
4,7,8 Method.Developed by Dr. Andrew Weil, this breathing method
helps you get to sleep. It is a simple and straight forward
method. You inhale to the count of four, hold your breath to the
count of seven, and then exhale to the count of eight. Repeat as
needed.
Belly breath.This type of breathing is easy to practice because
you can feel your body taking in and exhaling air by the
movement of your abdomen. Lie down on a bed or on the floor.
Place one hand on your stomach and inhale slowly through the
nose (notice the abdomen rising). As you exhale, you contract
the abdomen muscles and push the air out of your lungs.
The Wim Hof Method.This is a colorful and vibrant health
perspective that is being validated by scientific studies. Wim
Hof has developed a deep breathing practice that invigorates the
nervous system. The goal is to reduce shallow breathing because
it causes the body to oxidize and acidify. His technique takes a
few minutes each day and has many positive outcomes for those
who try it. You can tap into your body’s immune system and reset
it. It's worth checking out for those who are feeling
adventurous.
3 Brain-Healthy Breathing Exercises
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These breathing techniques can promote a healthier heart and
brain. Here are three exercises that are easy to practice,
anywhere and anytime. Think about using these techniques in your
daily routine!
Start your day with morning breathing.This is a great exercise
to relieve stiff muscles and clear your respiratory tract when
you get up in the morning.
Stand up and bend forward from the waist. Keep the knees
slightly bent. Let your arms dangle loosely to the floor.
Inhale slowly and deeply.
Roll your body up slowly, lifting your abdomen, chest, and
shoulders before your head. Do not stand up quickly with your
head first.
Once you are in a full standing position, hold your breath.
As you begin to bend forward again, exhale slowly. Repeat this
several times to loosen your body.
Renew your energy midday with the stimulating breathing
technique.This exercise is used in yoga. It can increase your
energy and help you to feel more alert.
Keep your mouth closed, then inhale and exhale rapidly through
your nose. Keep your breaths as short as possible. Don’t worry
if you make a lot of noise.
Try to breath in and out in rapid succession three times in one
second. This makes the diaphragm work hard. After each set of
three, breathe normally.
Be careful and do this exercise for only 15 seconds when you
first begin. With practice, slowly increase the duration of the
exercise by five seconds each time.
Relax at the end of the day with the 4-7-8 breathing
exercise.This exercise is intended to relax and calm your body
and mind.
Sit with your back straight.
Move the tip of your tongue behind your upper front teeth.
Exhale completely through your mouth, leaving your tongue behind
your teeth.
As you count to four, close your mouth and then inhale softly.
Then hold your breath while you count to seven.
Exhale through your mouth counting to eight.
These steps comprise one breath of 4-7-8.
Start over again by inhaling.
Repeat the steps three more times.
However, a breathing exerciser such as OPUMP allows you to use
these breathing techniques more effectively to help you regulate
your stress level and pump oxygen into your heart and brain.
These exercises can be performed anywhere. Now that you know
various breathing techniques, use them to reduce anxiety and
stress, increase energy and improve the health of your heart and
your brain.
HTML https://theopump.com/
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