Introduction
praying attention to how we breathe can often be overlooked because its completely automatic. however, becoming aware of and incorporating breathing exercises into our daily routine has many benefits, including promoting calmness, increasing focus, and performing your best https://www.youtube.com/watch?v=uyqt7ekkP2E
Task
Breathing Breaks
several times a day , take breathing breaks to help refresh your energy, let go of distractions, and increase focus.
1 Stand and take a deep breath while your racing arms slowly over your head
2 Exhale as you lower your arms. Repeat 3 times.
Process
Belly Breathing
Sit or lie flat in a comfortable position.
Put one hand on your belly just below your rubs and the other hand on your chest.
Take a deep breath in through your nose, and let your belly push your hand out. Your chest should not move.
Breath out through pursed lips as if you were whistling. Feel the hand on your belly go in, and use it to push all the air out.
Do this breathing 3 to 10 times. Taking your time with each breath.
Pace breathing
pace breathing is a technique that can help to activate stress reduction mechanisms in the body by promoting a harmonious state between your respiration system and your heart.
- The basic technique is to inhale for a count of 2-4 seconds and exhale for a count of 4-6 seconds. Find the combination that works for you, making sure to exhale longer than you inhale.
- Focus your attention on specific object, image, sound or even your breathing to free your mind from distractions.
- Begin by taking a normal breath and take a deep breath. Breath in slowly through your nose, letting your chest and lower belly expand. Breath out slow through your mouth, pursing your lips and making a swoosh sound.
- If your mind wanders, gently redirect your focus back to the counting and breathing.
- Using a breathing app in the beginning can help serve as breathing coach. Eventually, the paced breathing will become second nature.
4-4-8Breathing
The 4-48 Breathing technique is great to use when you feel stressed or tense because it can help to calm the nervous system, clear the head of distractions and reduce stress.
- While sitting, breathe in through your nose for a count of 4, taking the breath into your stomach.
- Hold your breath for a count of 4.
- Release your breathing through your mouth with a whooshing sound for a count of 8
- Without a break, breathe in again for a count of 4, repeating the entire technique 3-4 times in a row
- Focus on counting when breathing in, holding the breath, and breathing out.
Evaluation
On a scale from 1-10 How did you feel after doing the breathing Exercise ?
Conclusion
Breathing Is a great way to lower stress in the body. when you breathe deeply , your brain send a message to calm down and relax. The brain the communicates this message to your body. Stress can cause increasing heart rate , fast breathing, and high blood pressure, all of which can be decreased by deep breathing. The way you breath affects your whole body, Breathing excises are a good way to relax , reduce tension, and relieve stress. Breathing are easily to learn. You can do them whenever you want, and you don't need a any special tool or equipment to do them. Try these breathing excises and see what works for you.