Two breathing techniques for immediate calm

If you have ever taken part in a yoga or meditation course, you have probably experienced a kind of guided breathing technique, or maybe your teacher has even explained a specific pranayama method. While breathing techniques are often a supplement to a yoga course or are used as a means of helping the mind to relax before meditation, it is worth noting that this was the case before physical attitudes to the epicenter of yoga were pranayama nasal breathing vs. mouth breathing

Do you breathe through your nose or mouth? Most people would assume that they breathe through the nose most of the time, but when we are stressed, rush around and even sleep, we will probably fall into a pattern of mouth breathing. In recent years it has been found that the mouth breathing is directly related to tiredness, high blood pressure, allergies, poor intestinal health, dehydration, brain fog, digestive problems, stress and even cognitive decay. It was found that children who breathe chronically through their mouths are diagnosed with ADHD with greater probability and develop facial deformities that mean that their teeth do not "fit" properly into their mouths, which continues to lead to dental problems and removal of teeth. Yogis have explained the advantages of nasal breathing for thousands of years, and in many parts of the world where there are still people who live in traditional tribes, their dental structure and general health are usually exceptional, and part of it is due to how they teach their children to breathe. Mothers in many Indian tribes follow the same practices in particular; Carefully close the baby's lips after feeding your fingers and stand over you while sleeping to make sure that the baby's mouth is closed. Other indigenous cultures used "medical" breathing practices that contributed to their powerful health, all of which were practiced through the nose. If you notice that your nose is stuffed and you have difficulty breathing through your nose, this can partially be attributed to allergies, milk intolerance and also to the fact that you simply do not use the nose enough. Yogis have also been using nose cleaning techniques for thousands of years, and you can also start cleaning your nose for better breathing by using A (link removed)

Open the pages of books such as Science of the breath (link removed) Data contrast = "auto"> breathe, and you will find that nasal breathing directly with improved cognitive health, improved physical performance, better immunity, better sleep quality, less stress and fear and a much greater release of nitrogen monoxide is connected, which in turn opens a natural anti-viral, Respiratory tract and acts as a direct way to improve physical endurance. Nasal breathing is not only connected to all these brilliant health advantages, but in particular the slow, abdominal nasal breathing helps to activate the parasympathetic nervous system (our "rest and digestive system"), where healing and restoring the balance of the nervous system and body tissue take place. Many researchers even suggest gently gluing their mouths with a small piece of hypoallergenic microporing adhesive tape, but it is up to each individual how much they want to experiment with their nasal address practice! Regular focused breathing exercise can really do miracles for body and mind and is a great starting point if you have not yet meditated. Set up with A (link removed) to promote a healthy attitude that supports open lungs, and practice the following two simple breathing techniques to promote immediate rest at any time and everywhere.

coherent breathing

In the case of coherent breathing, for 6 seconds each is gently breathed in and out through the nose, which brings the practitioner into a rhythm of five breaths per minute. Coherent breathing helps to modulate the autonomous nervous system, essentially the digestion and the immune system back into balance, reduce stress, to improve cognitive function and in particular help to improve heart rate variability or "HRV". The heart rate variability refers to the variation of time between heart beats; When inhaling, our heart beats a little faster and a little slower when exhaling. If we are in a stressed state, we often experience a bad HRV, which means that the heart is in an ever increased rhythm and is unable to slow and relax when exhaling.

Our breathing and heart rate are directly connected to a nerve that is known as a "vagus nerve" and is also directly connected to the brain. When we breathe flat with quick heartbeat, the vagus nerve sends a message to the brain that we are in a stressful situation and promotes the release of cortisol (the "stress hormone"), which makes us feel even more stressed. When we practice techniques like coherent breathing, we put the heart into a balanced state, which then tells the brain that it is sure to feel calm. This "calming" message sends a flood of additional messages to our hormones and our immune system and asks you to start healing and the new compensation. If you can make the coherent breathing an integral part of your practice, studies show that you can recover much faster from stressful situations and enjoy many levels of a healthier body and mind. I have expressly used the word "calm" instead of "relaxed", because coherent breathing can relax and even help us make a better sleep, but it is also very helpful to create a calm, but awake and attentive condition, and you can help you to use events where you may feel anxious, such as B. meetings or speeches to find the balance. You will find guided soundtracks for coherent breathing on Spotify, YouTube or on Coherence.com

Physiological sigh

Sighing is a sign of a change of state. Massage therapists, yoga and meditation teachers and everyone who works with people to help them relax will probably notice that their customers or students sigh every now and then. While sigh is sometimes seen as a sign of boredom, it is actually a very good indicator that the body passes into a relaxed state. When you relax and prepare for your sleep, you will probably sigh at least once, and if you watch your cat or dog to prepare for your sleep, you will very likely notice that you will make a long sigh. Sigh is essentially the built-in "reset button" of the body, which serves as a tool to change our state of being, and studies show that it also helps to solve physical tensions. The physiological sigh is technology neuroscientists and podcaster Andrew Huberman talks about a lot. The targeted use of this exercise can put us in a relaxed state in a matter of seconds and is something you can start with immediately. To practice, breathe in through the nose, then again until you have inhaled twice deeply, then breathe out for a long time. If we work a lot on the computer or look at phones, we tend to breathe quickly and flat, which puts us in a stress state. Therefore, this technique is particularly useful if you use it between zoom meetings after you have scroll through social media or when you feel how fear snows up.

to learn more about the power of the breath, read (link removed) or breathe Breathing techniques include helping to reduce stress and improve productivity, create new good habits and let the bad traps and build courage and resilience.