Have you ever sensed danger coming ? increased heart rate, sweating or shivering ? don’t worry, this is a common symptom of stress. In this article, we will learn how to deal with it.
Breathing is a powerful tool for dealing with stress and anxiety. Cardiac coherence, deep breathing, abdominal breathing…, but first how can we breathe properly?
The basic and simplest exercise to learn how to breathe correctly is cardiac coherence since it is very easy to remember: 5 seconds of inspiration and 5 seconds of expiration for 5 minutes.
You can be standing, sitting, cross-legged, in the metro, on the beach, it’s easy and discreet”.
Here are the 5 reasons to practice breathing daily:
1. Deep Breathing to Regulate Anxiety and Stress Less
Breathing is an action that we do involuntarily. We inhale oxygen to obtain and create energy at the cellular level.Then we exhale carbon dioxide, that byproduct of cellular respiration.
This almost magical process brings us noticeable benefits as long as it is done in a paused, rhythmic and deep way.
However, we have all felt this before. When we get scared or panicked, our breathing becomes jerky and very rapid. This previously reported process breaks down and alters causing the heart to “stop”.
For its part, deep breathing has the ability to regulate the parasympathetic nervous system to stimulate a state of relaxation. The heart calms down, as well as the mind.
By supplying our body with oxygen in a calm, constant and regular way, our muscles also stop being tense.This is when our sympathetic system, on the other hand, stops sending its high spikes of cortisol and adrenaline to our body.
Our whole body and our mind enter a very adapted state of calm.
2. We eliminate toxins
This information is interesting. Our bodies are designed to release much of their toxins through breathing.
Carbon dioxide is a natural toxic residue that comes from the metabolic processes of our body and which, therefore, must be expelled regularly.
However, when our lungs are accustomed to rapid breathing, we are unable to fully expel this waste. So it would be good if we became aware of this and at least two or three times a day we took at least 10 minutes to breathe deeply.
3. We decrease the sensation of pain
What we almost always do unconsciously when we feel pain is hold our breath.
It is a natural mechanism of our brain when we receive a blow, an impact, when we are injured.
Try to hold the breath for a few seconds and take deep, paused breaths.
4. It helps us improve our posture
Something as simple as practicing deep breathing right now will allow us to improve our body image, well-being, and, above all, the back-neck axis.
By filling our lungs with air we will be able to stimulate the spine in order to put it in a more harmonious, balanced and correct posture.
5. Take care of our heart by stress less
What’s also interesting to know is that aerobic exercise (cardio) uses fat for energy, while anaerobic exercise (strength training) uses glucose for energy.
However, if we get used to practicing the deep breathing “exercise” every day, we will be practicing a fabulous cardio routine.It will improve our cardiovascular health and help us burn fat cells.
Whatever your starting point, improving your breathing will improve your life.