Breathing is an action that is done 12 to 20 times per minute, without necessarily being unaware of it. It’s a few natural things, you don’t think about breathing in and out every time, and fortunately since we have a lot of other things to think about and do in the meantime. Most of us don’t breathe the right way and there can be several consequences.
Breathing in and out allows the body to properly oxygenate itself to go into all the cells of the body and thus replace carbon dioxide. Some people have breathing problems, muscle tension, digestive problems, emotional problems and all this could be related to our breathing.
When we inhale, we must always start by inflating the stomach. Most of us start by breathing with the top of our rib cage, which is not the right way to start. Upper body inspirers are people who experience more stress and anxiety. Deep breathing exercises improve many nervous states. Breathing through the stomach, allows to massage internal organs such as the intestines, the diaphragm goes down with each breath, the stomach swells and thus helps digestion, allows better intestinal movements. When we are stressed, the upper body muscles are very tense, we breathe superficially, we do not oxygen ourselves perfectly and so many other symptoms can appear. Breathing uses several small and large muscles that can create muscle tension and cause headaches or imbalances of any kind.
Here are some breathing exercises to restore it all:
- Cardiac coherence:
Rule 3-6-5. 3 times a day, take 6 breaths per minute for 5 minutes.
This technique helps enormously to calm down, it offers an immediate sensation, increases concentration and focus, reduces emotional reactions, reduces anxiety disorders and offers better stress management. To be done at any time when you feel the need. This breathing rebalances the sympathetic (Stress) and parasympathetic (Relaxation) nervous systems. She sets the record straight. It allows a neutral emotional state. This technique can easily be done in the car on the way to or from work, on the way to an important appointment, in the evening before going to bed, whatever. Several videos on Youtube exist to guide you in your breathing. As well as several applications exist to put on your cell phone. Metabolic and respiratory acidity can be regulated by breathing techniques. Carbon dioxide (CO2) is very acidic, it lowers the blood pH (thus becomes acidic). Good breathing allows the acidity to be quickly eliminated as quickly as possible by adding oxygen, which is much more alkaline, to regulate the blood pH and thus balance and regulate pathologies that cause pH imbalance.
- Deep breathing exercise
Breathing awareness and deep breathing
1. Lie down or sit in a comfortable chair, maintaining a good posture. Your body should be as relaxed as possible. Close your eyes.
2. Scan your body to check for tensions.
3. Be careful with your breathing. Place one hand on your chest and the other on your abdomen to feel these two parts rise and fall each time.
4. Breathe through your nose.
5. Breathe in deeply and slowly through the nose into the abdomen. You will need to feel your abdomen rise with this inhalation and your chest should only move a little.
6. Exhale through your mouth, keeping your mouth, tongue and jaw relaxed.
7. Relax by focusing on the sound and feeling of a long, slow, deep breath.
8. If you have certain tensions in your body, take your breaths to these places to bring more blood and therefore more oxygen to relax the tensions.
9. Do this exercise as many times as you want, as often as you feel the need. This makes it possible to become well aware of one’s present physical and emotional state. This time is for you.
10. If you want, take breaths over this time: Breathe in very slowly through your nose for 5 seconds: 1-2-3-3-4-5.
Exhale very slowly through the nose or mouth for 5 seconds: 1-2-3-3-4-5.
Wait 5 seconds: 1-2-3-3-4-5.
Repeat the operation three more times (1 minute in total).
Notice how you feel. You should feel calmer.
(Excerpt from Davis, Eshelman and McKay; The Relaxation and Stress 2nd edition; New Harbringer Publications, 1982).