29/05/2023
Controlled breathing, when done consistently and correctly, has so many benefits to improving one’s overall wellbeing. Consciously correcting your breathing can help to reduce stress, increase alertness, boost your immune system, and can positively change the response of the body’s autonomic nervous system; (which controls unconscious processes such as heart rate, digestion, and the body’s stress response).
When you take slow, steady breaths, your brain gets the message that all is well and activates the parasympathetic response (rest and digest). When you take shallow rapid breaths or hold your breath, the sympathetic response is activated (fight or flight). If you breathe correctly, you can support your mind and your body to relax.
If you have the time to learn only one technique, this is the one to try. The goal is to breathe at a rate of five breaths per minute, which generally translates into inhaling and exhaling to the count of six. If you have never practised breathing exercises before, you may have to work up to this practice slowly, starting with inhaling and exhaling to the count of three and working your way up to six.
1. Sit upright or lie down, place your hands on your belly
2. Slowly breathe in through your nose, expanding your belly to the count of 3 (working your way up to 6 with practise)
3. Pause
4. Slowly breathe out through your nose to the same count as your in-breath
5. Take a 5-minute breathing break and practise this pattern of breathing several times in your day
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