It might be safe to assume most people know how to breathe in order to stay alive. Yet somehow most of us haven't unlocked the full power of breathing. This essential part of life is often taken for granted. For centuries, breathing has been used to improve physical, mental, and emotional well-being.
By taking control of your breath, you can reduce stress, improve focus, enhance overall health, and increase vitality. Ongoing research continues to confirm the importance of breathing and meditation. The best seller "Breath: The New Science of a Lost Art" by James Nestor elaborates how we can improve our overall health and well-being by paying attention to the way we breathe. Nestor delves into the history and science of breathing, exploring how modern humans have lost touch with this essential biological function and how this impacts our health.
“The perfect breath is this: Breathe in for about 5.5 seconds, then exhale for 5.5 seconds. That’s 5.5 breaths a minute for a total of about 5.5 liters of air.”
- James Nestor, Breath: The New Science of a Lost Art
Some known benefits of breathing include:
Reduces stress and anxiety
Breathing techniques can help to reduce stress and anxiety by activating the body's relaxation response. This response lowers the heart rate, decreases blood pressure, and relaxes the muscles, reducing the body's stress levels.
Improves mental focus
By increasing oxygen flow to the brain, breathing techniques can help to increase alertness and improve cognitive performance.
Boosts immune function
Oxygen stimulates the lymphatic system and can help to improve the body's ability to fight off infections and disease.
Reduces inflammation
Inflammation in the body is associated with a range of chronic health conditions.
Improves sleep
By practicing breathing techniques before bed, you can help to calm the mind and promote restful sleep through relaxation.
Incorporating breathing techniques into your daily routine can help reduce stress, improve mental focus, boost immune function, reduce inflammation, and improve sleep. Here are some additional breathing techniques you can try:
Diaphragmatic breathing (belly breathing)
Involves breathing deeply into the belly. This technique can help to reduce stress and anxiety by activating the relaxation response. Breathe in deeply through your nose, feeling your belly rise as you inhale. Exhale slowly through your mouth, feeling your belly fall. Repeat for several breaths.
Alternate nostril breathing (in one side, out the other)
This technique can help to balance the body's energy and promote relaxation. Use your thumb to close one nostril and inhale deeply through the other. At the top of your inhale, use your ring finger to close the inhale nostril and exhale through the now open nostril. Continue alternating nostrils for several breaths.
Box breathing (usually 4-4-4-4)
Inhale for four seconds, hold the breath for four, exhale for four, and hold the breath again for four. This technique can help to reduce stress and promote relaxation.
4-7-8 breathing
The 4-7-8 breathing technique involves inhaling for four counts, holding the breath for seven counts, and exhaling for eight counts.
Breath counting
Breath counting is a technique that involves counting each inhale and exhale. This technique can help to improve mental focus and concentration.
"Breathing is central to meditation, and meditation is central to well-being. Breathing exercises are a good way to relax, reduce tension, and relieve stress."
- Dr. Andrew Weil, M.D.
Breathing is a simple yet powerful tool that can help to improve physical, mental, and emotional well-being. By practicing different breathing techniques, you can reduce stress, improve mental focus, boost immune function, reduce inflammation, and improve sleep.
So take a deep breath, relax, and enjoy the benefits of breathing.