4 conscious breathing techniques to improve health and wellbeing

 



4 conscious breathing techniques to improve health and wellbeing

Breathing is something we all do naturally but were you aware that changing the way you breathe so it is done in a more conscious way can adjust the parasympathetic nervous system, which helps to reduce the release of cortisol and other stress hormones which in turn help to slow down our heart rate, improve digestion and lower blood pressure promoting a sense of calm and wellness in the mind and body. On average we may take around 16 breaths per minute, therefore becoming more aware of the way we breathe can be hugely beneficial to our health, wellness and how we perform in our everyday lives.
Conscious breathing can be done anywhere at any time, but for best results sit, stand or lay down in a quiet space whilst performing the following 4 breathing techniques
.
Belly breath (diaphragmatic breathing)
The belly breath encourages us to breathe more deeply, ideally so we can fill our lungs to full capacity as most of the time we are only using about one fifth of our lung capacity. We should always try to breathe deeply from the belly and not the chest as can sometimes be the case. If you put one hand on the chest and one on the belly where do you breathe from? Excessive stress and poor posture are contributing factors which often prevent us from breathing as effectively as we could.
As you inhale and exhale become aware of the breath, ensure one hand is kept on the chest and the other just below the ribs just above the navel. By placing your hands in these positions it will help you to become more aware of your diaphragm moving. Begin by slowly breathing in through the nose, moving the air downwards into your belly as you do this feel the hand over the diaphragm rise, do not force the belly to expand let it do so naturally, the hand on your chest remains still, breathe out slowly through pursed lips feeling the belly relax, as you exhale the hand on the chest remains still.
Repeat each cycle starting with 3 times, working up to 5 minutes twice a day. If you have a respiratory condition check with your GP before using this technique. If you are feeling anxious or stressed doing a few rounds of belly breathe is a highly effective way to relax.

Fixed ratio breath
This breath helps to calm the parasympathetic nervous system and balances the right and left hemisphere bringing calm to the mind and body .To do this breath inhale through the nose for a count of 4 seconds, hold the breath for 4 seconds and then exhale through the mouth for a count of 4 seconds. Inhale and exhale slowly and deeply filling the chest and belly whilst expanding the lungs as much as possible. Repeat this breath a few times before returning to your normal resting breath.

Chest to Abdomen breath.
This breath encourages you to breathe deeper and more effectively, begin by inhaling through the nose and into the chest and then send the breath down into the belly on the exhale, emptying the lungs and chest. Now inhale deeply breathing air into the belly, feel the chest expanding whilst air fills the belly and then on the exhale send the air back up through the chest and out through the nose and mouth. Continue for a few rounds and then go back to resting breath.

Alternate nostril breathing (channel cleaning)
The purpose of this breath is too bring balance to the right side of the mind and body by ensuring you are breathing equally through both nostrils to create a balance in the right and left hemisphere of the brain and body.
In a sitting position place the left hand in your lap and bring the first and middle finger of the right hand up to the third eye which is located directly between the eye brows. Close your eyes and using your right thumb block the right nostril and inhale through the left nostril. Then block the left nostril with your ring and little finger of the right hand and remove the thumb from the right nostril and exhale our through the right nostril.
Keeping the right nostril open inhale through it then block the right nostril with the right thumb and remove the fingers from the left nostril and breathe out through the left nostril. This is one cycle, repeat for a further 5 times.

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