/ others, Events AATD, AATD Patients / By

Effective breathing

Relaxation and effective breathing

Breathing is a vital function of our body, which is done systematically.
Still, conscious breathing could calm your body in just 5 minutes.

This technique is often very useful in stressful situations, when we begin to notice that anxiety is invading our body.
Summer is generally a season when it is easy to find calm, but it is well known that at the beginning of September the body reactivates and worries can come quickly due to the change in routine.

Recent studies have identified that controlled breathing directly influences respiratory rate.
This can cause more immediate physiological and psychological calming effects.

Effective and deep breathing

Deep breathing conditions include:

  • Physiological sighing: which emphasizes prolonged exhalations.
  • Box breathing: which involves inhalations of equal length.
  • Breath retention and exhalation.
  • Cyclic hyperventilation is also taken into account: with longer inhalations and shorter exhalations.

Physiological sigh: achieve calm in 5 minutes

Physiological sighing calms the body and mind by placing emphasis on exhalation, which slows the heart rate.

What it generally entails:

  1. One inhalation followed by another short inhalation through the nose.
  2. One long exhalation through the mouth.
  3. Repeat this breathing technique 3 times.
As described, your emotional state changes your breathing unconsciously, which is why learning to breathe can help you feel better.

Physical and mental health

Yoga and meditation have always claimed that consciously working on breathing has a direct impact on what happens in the brain.

In addition, it has been proven that through breathing, attention, memory and emotional control can be worked on.

Increase your lung capacity

In general, adults have little respiratory awareness, and we breathe at approximately 30% of our respiratory capacity.

If we observe babies, they have long breathing patterns.

They breathe through their stomach, that is, they breathe through the abdomen and with the diaphragm, which is where there is more energy and oxygen absorption.

Adults breathe more through the upper part of the rib cage, which is where there is less respiratory efficiency, since tensions accumulate in the abdominal area and prevent us from breathing as babies do, relaxed and without worries.

Therefore, conscious breathing is a training, we must think about how to do it: We mentally organize the muscles involved and begin to work them.

Complete breathing (which seeks to use 80-85% of respiratory capacity) is not natural breathing, but at a given moment it can help achieve relaxation.

Absorb more air and oxygen to see things from another perspective.

Source: Centro Andaluz Alfa 1

Read more news