Breathing is the most natural activity under the sun for us, we take about 20,000 breaths in a day. It is part of the process of living – breathing determines our existence. But how often do we breathe consciously? It is worth finding out, because conscious breathing is the key to well-being. Find out why
It is good to focus your thoughts on something pleasant – for the session to be as effective as possible, the mind should cooperate with the body. Emotions are inextricably linked to breathing. When we are excited, nervous or scared – we breathe faster. Conscious breathing is therefore very important in the process of coping with the negative effects of stress. By calming ourselves during a breathing session, we calm our heart rate and can lower our blood pressure – when our heart beats slower, our mind automatically calms as well.
One session of conscious breathing should last between 15 minutes and 25 minutes, and for best results, make sure that you are not disturbed. You should also prepare the environment accordingly – appropriate music or aromatherapy are a good idea to enhance the positive effects from the session, although they are not necessary. When you are ready, take an appropriate position, and then close your eyes to cut off distractions
Once we are properly prepared, conscious breathing is relatively simple. The series of steps to follow is actually a cycle of deep inhalation – moving air to the diaphragm – natural exhalation. Take a deep breath in through the nose to take in a lot of air – the chest should rise. Then, move the air from your lungs to your diaphragm, which is located in the lower part of your abdomen. Finally, we exhale, letting the air out of the diaphragm. This is relaxation through conscious breathing. However, we must remember that if we feel bad, we should stop breathing deeply.
The biggest advantage of conscious breathing is that it is one of the best techniques to calm yourself down. Conscious breathing is one of the basic techniques of meditation – it allows you to look deep into your own mind, and thus a kind of self-therapy. Then we experience the feeling of safety.
It should also be mentioned that deep breaths cause better oxygenation of the whole body. Oxygen is necessary for our body to burn, resulting in the creation of energy
Conscious breathing is also a technique used in birthing schools, where deep diaphragmatic breathing is taught. The exercises make childbirth easier, strengthening and relaxing the abdominal muscles at the same time
It is worth mentioning that diaphragmatic breathing is the most natural way of breathing, as this is what we did as children. It is also a great way to make new friends with your body and become a more self-aware person
Conscious breathing is focusing on your own breathing as closely as possible. It can be practiced anywhere and anytime – on the way to work or while relaxing at home. All you need to do is find a comfortable position, but it is important that the position you choose for conscious breathing is as natural as possible. An exercise session done lying down often ends with sleep, which contributes to improving the quality of sleep and is helpful in treating insomnia