"Breathe rightly" is not trivial advice, but something more. This seemingly simple, natural act is a real panacea for irritability, excessive nervous tension and loss of energy. If you know how to breathe, right breathing informs rest and prevents stress.
Despite the fact that we commit more than 17,000 respiratory movements a day, most of us do not know how to do it right. Usually people breathe shallowly. Such breathing promotes the accumulation of negative emotional baggage in the abdominal region, as a result of which it becomes strained, and the normal flow of energy is blocked. This, in turn, leads to the fact that breathing becomes even more superficial, it involves only the thorax. Thoracic shallow breathing can be a cause of fatigue, anxiety, leading to a decrease in the level of carbon dioxide. And this, in turn, leads to a reduction in blood vessels and oxygen starvation of the cells.
Learn to breathe ... belly! With proper breathing, your mind clears up, muscle tension and blood pressure level go down. First, pay attention to how you breathe. Do not try to change anything, just appreciate: does only chest or stomach take part in breathing too? Where exactly do you feel muscle contractions? Next, start training the abdominal (diaphragmatic) breathing, using the exercises we offer. If you perform them regularly, your breathing itself will begin to become deeper, and you will easily move to the right type of breathing. Then you will begin to enjoy peace and will receive energy with each new sigh.
As the ancient Roman philosopher Seneca said: - "The power over oneself is the supreme power." It is very important to be able to adjust yourself to an optimistic mood, with humor to treat trivia, which most often annoy us. It is necessary not to suppress negative emotions, but to transform them into positive ones. Regular performance of the right breathing exercises helps in this very much and has a beneficial effect on the nervous system. At the beginning of the training, attention should be paid to the following points:
- First, repeat all 4 steps of the exercise should be up to 3-5 times in a row.
- If there is dizziness, stop the session. If, during the following sessions, dizziness appears again, simply shorten the duration of the inspiration and / or the number of successive stages of the exercise.
- Turn the training of breathing with your belly into your evening ritual. Use it in stressful situations as a variant of relaxation. Because in order to "teach" the breath to work under stress, it takes skill and time.
- Practice regularly. Some experts recommend practicing the exercise up to 10-20 times a day! Immediate relaxation you can at first not even notice. However, after 1-2 weeks of regular classes you will be able to relax for a while almost instantly. Remember that if you want to acquire this useful skill, you need to do it systematically. Regular exercise will form a kind of anti-stress installation for you.
And now we offer a set of exercises for the formation of proper breathing:
- Lie on your back, put your hands on your stomach. Imagine that inside you in the abdomen is a vessel. Exhale through the nose and mentally "scoop up" the contents of the vessel until it is empty.
- Breathe in through your nose, directing attention to the base of the empty vessel, and feel where your breath moves and where not.
- Imagine a dim light in those areas to which breathing "does not get." Do not try to force him into these areas, just direct the rays of mental light in them. And your breath will naturally follow where attention is directed.
- Continue so to breathe for 15 minutes, feeling how your palms rise and fall: with each inhalation the stomach "dissolves", with each exhalation it falls off.
That's all. Remember that with proper breathing, informing rest, you will get out of extreme situations without loss.