There are different breathing techniques with which you can give your body great relief, at any time and in a very easy way to perform, you just have to know which techniques are indicated and know their benefits, in this way your own motivation for the wellness will make you put these breathing techniques into practice.

Surely we have all realized the importance of breathing in controlling our lives , the very fact that breathing is inescapably associated with living should give us the key. Breathing as a ” vital breath ” allows us to carry out the metabolic functions of the organism, and to expel the gases produced during this combustion.

The importance of breathing

Breathing is directly associated with the levels of activity we perform , adapting throughout the day and from the same day we were born to all the demands that we decide to put our bodies under, here is the problem, since sometimes we force it to follow patterns that, in the long run, can be harmful to our health.

The respiratory system is classified as one of the self-regulatory systems, why is this? This classification is due to the fact that our respiration must gradually adapt to the demands of the environment, to compensate for the need for oxygen generated by our cells, in the different physical and emotional scenarios, as it is self-regulatory, it will always be impossible to educate it to achieve a stable respiratory method. and linear all the time, but if you acquire breathing techniques.

Benefits of breathing techniques

However, it is important that we keep in mind that breathing can lead us to the deepest of states of calm and concentration or to a complete state of panic due to hyperventilation, that is why training it can function as the best of the tools that we can use. in states of emotional activation, such as stress, anxiety and even in depressive states , likewise breathing we can handle psychological consequences such as insomnia or lack of energy during the day.

The advantage of learning these techniques is that we can always carry with us a therapeutic menu to control or trigger, according to our personal or environmental needs , controlled regulation states, in this way and at no cost other than our interest in knowing it, we will keep important states controlled. emotional problems that are the scourge of today’s increasingly fast and stressful society.

Step-by-step breathing techniques

There are hundreds of breathing techniques that have been developed throughout history from the Taoists to the present, here we leave you the three most effective and useful breathing techniques that we have found:

1. Sama Vritti or “Equitable Breathing”

This breathing technique is widely used in yoga , it is one of the most basic and simple, it involves inhaling for a count of four and exhaling with the same count, always using the nose only. Which adds a bit of resistance to the breath, this technique is used to achieve concentration, obtain relaxation and relieve stress .

2. Complete breathing

Complete breathing encompasses the three modes of breathing, costal, clavicular and abdominal, which are partial breathing techniques and that takes each part , ribs, clavicles and abdomen as the center of attention, in this case it integrates them in a single, wide movement and rhythmic.

To perform this breathing technique, you simply comply with four phases, namely:

  1. Completely empty your lungs.
  2. Slowly lower the diaphragm and open the lungs for air intake. When you feel your abdomen completely distended and the lower part of the lungs is full of air …
  3. Separate the ribs, but without forcing them, then …
  4. Finish filling the lungs by lifting the clavicles.

This simple technique serves to extend the time of expiration , which has a calming effect on the body and mind. Improve anxiety and boost the immune system.

3. Alternate breathing (Nadi Sodhana)

Now if what you are looking for is to balance your body and your mind and calm your nerves , use the alternate breathing technique, it is also very simple and very useful, follow the following steps:

Sit cross-legged, as in yoga practice, comfortable and in a quiet place. Using your right hand or the one you feel most comfortable with, bend your index finger and middle finger inward until it touches the palm of the hand near the base of the thumb. Let the little finger rest against the ring finger. You can leave the other hand resting on the thigh with the palm facing up. With your thumb:

  1. Press very lightly to close the left nostril. Exhale completely through the right nostril.
  2. Breathe in through the right nostril
  3. Close the right nostril and exhale through the left nostril
  4. Breathe in through the left nostril
  5. Close the left nostril and exhale through the right nostril. This completes the cycle. Continue doing this for 20 cycles, ending with exhalation through the right nostril.

These are the three best and simplest breathing techniques that we offer you to keep anxiety and stress levels below, so that they will protect you against illnesses and work to strengthen your immune system . Learn how to maintain your health just by breathing.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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