How to Breathe: Breathing Helps You Become Unstoppable
According to Traditional Chinese Medicine (TCM), practicing mindfulness and deep breathing are great ways to relieve stress as well as other related health problems. In TCM, breathing is referred to as qi. Deep breathing is a great exercise to begin relaxation and enhance encouraging health benefits. Believe it or not, deep breathing can improve blood circulation, mood and increase energy levels.
Taking steps into deep breathing and breathing into the belly is necessary because breathing into the belly calms our nervous system and increases the amount of oxygen intake into the body and bloodstream. Therefore, we cannot stress enough about the importance of deep breathing. Deep breathing naturally helps the body to restore the natural balance it needs.
Benefits of Deep Breathing
- Managing stress
- Enhanced focus
- Better sleep
- Anxiety
- Muscle Tension
- Depression
- Mood
- Blood circulation
- Nervousness
Shallow Breathing
In reality, lots of individuals breathe on the swallow side. Breathing through your nostrils all the way down into the abdomen is recommended. We like to say deep breathing is like inflating a balloon. Once the balloon is expanded in your belly, exhale the air out your mouth, not your nose. When inhaling oxygen, the abdominal muscles should expand, and your abdomen should contract back when exhaling.
During stressful situations or events, our breathing is impacted. In these situations, we tend to restrain our breathing patterns or hold our breath when experiencing specific pressures. Hindering our breathing can recur past various triggers. Shallow breathing can have an impact on our nervous system or fight-flight responses. Also, shallow breathing makes you more anxious and overwhelmed, usually resulting in dizziness, muscle tension, physical sensations, increased heart rate, and poor body oxygen. When there is not enough oxygenation within the blood, at any point when stress is triggered, you most likely will experience panic attacks or increased anxiety.
Great recommended Apps for Apple and Android Owners:
- Calm
- Headspace
- iBreathe
- Breathwrk: Breathing Exercises
These apps are great for making breathing easier and making you unstoppable. Taking a few minutes out of your day can help with relieving stressors. Starting slow short breathing sessions each day, you will begin to notice health changes.
Different Types of Breathing
4-7-8 Breathing
This type of breathing exercise focuses on relaxing our nervous system. It is recommended to perform this breathing in a seated position with your back straight or laying directly on your back.
- Before you start breathing, keep and place the tip of your tongue against your upper front teeth while inhaling and exhaling.
- Inhale through your nose.
- Exhale through your mouth with the tip of your tongue against your front upper teeth, making a whoosh sound.
- Close your mouth and inhale through your nose to a count of 4.
- Hold your breath for a count of 7.
- Exhale through your mouth, making the same sound to a count of 8.
- Repeat!
Belly Breathing (Diaphragmatic Breathing)
Belly or abdominal breathing is one of the best ways to reduce stress, anxiety, and any related stress health issues. Practicing an average of 15-30 minutes daily will positively impact our bodies. For belly breathing, it is recommended to either sit or lie down.
- If you are in a seated position, try sitting in a chair or sitting cross-legged. If you are in a laying down position, we suggest lying on your back and having a pillow underneath your head as well as under your knees.
- For starters, please put one hand on your upper chest and the other below your ribcage.
- Begin to start breathing through your nose and allow your abdomen to relax without any restriction, such as clenching or squeezing your muscles with force.
- When inhaling from your nose, your stomach should rise, and your hands on your chest should be still.
- Please exhale slowly, and do not rush your breath. Ensure you are exhaling through your lips and not your nose.
- Repeat!
*We recommend doing this exercise at least 3 to 4 times, lasting about 5 to 10 minutes.
Lion’s Breath
You might find this breathing exercise a bit strange or funny, but trust me, this breathing technique helps with relaxation, alleviates stress, and improves cardiovascular health. Performing Lion’s Breath, it’s recommended to be in a comfortable seating position with your hands on your knees.
- Start by spreading your fingers.
- Begin to inhale through your nose.
- Open your mouth, and stick out your tongue as you try to stretch your tongue down to your chin.
- As your mouth is open and your tongue is sticking out, exhale like you're forcing it by releasing your breath from your tongue.
- While exhaling, make a “Haa” sound deep from your stomach.
- Begin to breathe normally.
- Repeat the lion’s breath for about 5 to 7 rounds.
Box breathing
This type of breathing is easy to learn. To perform this type of breathing, we recommend a seated position.
- Start by exhaling to a count of 4
- Hold your lungs empty for a count of 4
- Inhale to a count of 4
- Hold the air you inhale in your lungs for a count of 4
- Exhale to a count of 4
- Repeat!
Nostril Breathing - Alternative
Alternative nostril breathing is when you block one nostril at a time and breathe through other nostril into patterns. It is recommended to perform this type of breathing in a seated position and maintain a strong posture.
- Position your hand on your lap by bending your pointer and middle finger into your palm. While those fingers are in your palm, extend your thumb, ring finger, and pinky finger.
- Close your eyes
- Inhale for 4 seconds & exhale for 4 seconds
- Close off your right nostril
- Inhale through your left nostril
- Close off your left nostril
- Exhale through your right nostril
- Close off your right nostril
- Exhale through your left nostril
- Repeat
*We recommend doing 7-8 rounds of this breathing technique. However, at any point, if you feel dizzy or lightheaded, we recommend taking a break and practicing deep breathing normally. (Through your nose, then exhale through your mouth)
Breathing Harmonizes Our Organs
Even though breathing is necessary, it is essential to understand the importance of practicing deep breathing. Deep breathing has many health benefits, improves your body’s response to stress, and boosts balance to harmonize our critical organs. Practicing daily deep breathing can help you get through tough times when life wants to throw you on roller coaster rides. Practicing deep breathing is free and natural. Either way, we all have to breathe.
The easiest way to figure out how you are breathing is to put your hand under the upper abdomen, near your waist, or in the middle of your chest. When you breathe, you will notice where your hand raises. To truly understand if you are breathing correctly, your abdomen should expand during stressful or overwhelming times. Breathing does induce a relaxation response. So here's a tip, next time you know places or situations where you know you are likely to be more overwhelmed or stressed out (stuck in traffic, held up at work late, etc.), prepare and take a few moments for yourself before those situations before it escalates.
Beneficial Videos:
[embed]https://www.youtube.com/watch?v=Wemm-i6XHr8[/embed]
[embed]https://www.youtube.com/watch?v=TWI639oEzmE[/embed]
[embed]https://www.youtube.com/watch?v=ClqPtWzozXs[/embed]
References
Ankrom, S. (2022). Deep breathing exercises to reduce anxiety. Verywell Mind. Retrieved September 19, 2022, from https://www.verywellmind.com/abdominal-breathing-2584115
Blanchfield, T. (2021, November 9). Want to feel more relaxed? try these deep breathing techniques. Verywell Mind. Retrieved September 19, 2022, from https://www.verywellmind.com/the-benefits-of-deep-breathing-5208001
Gritters, J. (2022, August 18). The 3 best breathwork apps of 2022. Ness. Retrieved September 19, 2022, from https://www.nesswell.com/best-breathwork-apps/
Oregon College of Oriental Medicines . (2021). Breath, Work, and Chinese Medicine . Portland. https://www.ocom.edu/images/pdf/info-sheets/OCOM-Breath-sheet.pdf