Lifestyle
Breath Work In Daily Life
Mar
Breathing is an essential aspect of life, but it is often overlooked. The way we breathe can greatly impact our physical, mental and emotional well-being.
Breath work is the practice of consciously controlling and manipulating the breath to achieve specific outcomes, such as reducing stress, improving sleep, and boosting energy levels.
Here are some ways breath work can be incorporated into daily life:
Stress Reduction:
Controlled breathing can help slow down the heart rate, which in turn can reduce stress and anxiety.
One popular technique is the 4-7-8 breathing method, where you inhale for four counts, hold for seven counts and exhale for eight counts.
Repeat this for a few minutes and notice how your body feels calmer.
Improved Sleep:
Breath work can also be used to promote better sleep.
The alternate nostril breathing technique, where you breathe in through one nostril, then out through the other, is believed to help balance the nervous system, promoting relaxation and sleep.
Boost Energy:
When we feel tired, our breathing often becomes shallow and slow.
To boost energy levels, try the “energizing” breath, where you inhale through the nose, filling your lungs with air, and exhale through the mouth with force, as if blowing out a candle.
Repeat several times for a quick energy boost.
Improved Focus:
Breath work can also be used to improve focus and concentration.
The box breathing technique involves inhaling for four counts, holding the breath for four counts, exhaling for four counts, and holding the breath for four counts.
This can help calm the mind and bring focus to the present moment.
Incorporating breath work into daily life is easy and can be done at any time, anywhere. It is a simple and effective way to improve physical, mental and emotional well-being, and promote a sense of calm and relaxation.
Studies and research on breath work have shown numerous health benefits, including:
Improved Mental Health:
Breath work has been shown to reduce symptoms of anxiety, depression, and post-traumatic stress disorder (PTSD) in multiple studies.
One study found that mindfulness-based breathing practices reduced anxiety and depression in people with depression and anxiety disorders.
Reduced Chronic Pain:
Breath work has been shown to reduce chronic pain in several studies.
One study found that deep breathing exercises reduced chronic low back pain, while another found that controlled breathing reduced pain in people with fibromyalgia.
Improved Heart Health:
Controlled breathing has been shown to have a positive impact on heart health.
One study found that slow breathing exercises improved heart rate variability, a measure of heart health, in people with high blood pressure.
Improved Sleep:
Breath work has been shown to improve sleep quality in several studies.
One study found that mindfulness-based breathing practices improved sleep quality and reduced symptoms of insomnia in people with sleep disorders.
Improved Physical Performance:
Breath work has also been shown to improve physical performance.
One study found that controlled breathing exercises improved running performance and reduced fatigue in runners.
It is important to note that more research is needed to fully understand the effects of breath work, but the existing evidence suggests that it has many potential health benefits and is a valuable tool for promoting overall well-being.
Give it a try and experience the benefits for yourself! If you’re new to breath work let us know how you get on in the comments below.
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I wish I had found your website sooner. I have learnt so much from you articles
I never knew this technique until I saw it here
Why am I just learning this!? This kind of stuff should be taught in schools from a young age! Incredible website, I will be back to read more for sure.
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And breath
Doing breath work daily change my life for the better and I always recommend to those that are close to me to try it
My mum told me about this blog I have suffered with anxiety for years so I’m going to give breath work a try and see what happens. Thanks
I have been doing breath work daily to see if it helps with my depression and to my surprise it has made a big difference. Thanks for sharing this information with us.
I have started using breath work daily and I am extremely impressed by the results so far. Definitely worth a try if you’ve been struggling with anxiety or depression!