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 When in a stressful situation, we breathe quickly and shallowly. This is how we send an alarm to the body. This powerful method of relieving stress through proper breathing will help us quickly find peace.
Who doesn't want to "switch off", isolate themselves from everything and relieve stress after a hard day's work? But many cannot achieve this. They don't know how to do it right. For some, for example, TV is the best sleeping pill, but it does not really relax and does not give us a sense of peace, but only distracts from problems. Among the many soothing methods that, although effective, but take a long time, psychologists and doctors highlight breathing techniques that help to forget about stress and tension in a matter of seconds.
If you begin to study in detail the techniques of stress relief, you will immediately come across the fact that breathing has a central function in this. Every calming exercise, be it self-training, yoga, or gradual muscle relaxation, begins with conscious deep breaths and exhales. And there are good reasons for this, because proper breathing is relaxing in itself. Even without further effort, the body calms down and after a while finds its own rhythm. Breathing exercises are a simple and free method to distract from the rush and hustle and bustle.
Breathing is much more than just the movement of air. People who learn to breathe consciously and correctly can use these techniques any time they feel they are in a stressful situation, when they begin to have depression or panic attacks. "Breathing exercises help with tight shoulders, neck and jaw, and relieve forehead wrinkles, headaches and other ailments," says Heike Hefler, sports trainer. She lives in Trossingen and teaches relaxing breathing exercises. When breathing changes, the whole organism starts to move. “Breathing calmly helps us break out of the carousel of thoughts constantly spinning in our heads,” says Heike Hefler.
Breathing fast, for example, makes your heart beat faster. Many people perceive this as anxiety or fear. Quiet breathing, on the other hand, slows down the pulse and lowers high blood pressure. In everyday life, we often breathe too shallow and shallow. If you learn to concentrate on your breathing and distract yourself from the hustle and bustle for a minute, you can very quickly find your natural breathing rhythm.
What happens when you breathe
“Breathe in, breathe out - it sounds very simple,” says Hefler. But in fact, a whole team of muscles, nerves and organs takes care of the sufficient supply of oxygen to the body during inhalation and the removal of carbon dioxide during exhalation. When we breathe, we only consume about four percent of the oxygen we breathe in. If we breathe shallowly with our breasts, then this figure becomes even less. In other words, you can increase your oxygen intake by breathing deeper. In this way, we ensure optimal oxygenation of the body and good metabolic function.
Muscle Relaxation - Exercises for Beginners
In many ancient cultures, breathing plays a special role: both in Egypt, Tibet, Japan, and ancient Greece, people used their breathing techniques that helped to keep the body healthy and energetic for a long time. In all these countries, a special role was given to energy flows.
It seems that this knowledge is lost in our culture. In most cases, we breathe shallowly through our chest. Thus, we suspend natural processes.But those who, when overstrained, lie down, put their hand on their stomach and try to breathe it, are already on their way to relaxation and intense breathing. Asthmatics often use this breathing method because it helps the lungs to expand.
In this case, the focus should be on the diaphragm. This is the muscular septum between the chest and abdomen. If we breathe deeply into the abdomen, the diaphragm flexes slightly, moves into the abdominal cavity, and thus gives more space to the lungs. And they can open like bellows. Also, during such breathing, we massage the organs under the diaphragm: the liver, spleen and digestive organs. This also explains the fact that people who breathe through the chest are more likely to suffer from constipation. Research has confirmed this. Deep breaths in and out relax the nervous system and provide the body with oxygen and energy.
Trainer Heike Hefler sees the benefits of breathing exercises primarily in the fact that they can be discreetly applied anywhere and anytime. Anyone who is worried about an important meeting, stuck in traffic or worried about an upcoming exam can take a couple of right breaths, calm down and relieve tension. “Even in the midst of an argument, when a boss or employee treats you unfairly, you can take your breath away and calm down,” says Hefler. And then it won't be so easy to piss you off!
Mironova E.A.
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