What are Breathing Techniques
Any activity is worthwhile as long as you can engage in enough of it and it is appropriate. You should generally avoid doing too much. With this in mind, you should enjoy your regular exercise. Any other way, inspiration will be difficult to come by. The amount of air entering the lungs can be managed by using breathing strategies. They can support treatment for lung problems, help a person fall asleep, and be a fantastic approach to combating depression. They may also lessen tension and worry. Some methods function to provide relief right away. Others might function best over time with practice. People with asthma or chronic obstructive lung disease may benefit from breathing techniques (COPD).
Can Breathing Techniques Beat Depression
Enhancing your breathing technique is one of the most crucial things you can do to manage sadness and anxiety. Numerous health advantages may result from these methods. Breathing exercises lower several risks, including those related to heart disease and better sleep.
Can Breathing Techniques lower blood pressure
One of our body’s most fundamental functions, breathing plays a crucial role in controlling our mood. Endorphins are substances that our bodies release when we breathe properly and which can make us feel content and at ease. Blood pressure can be lowered through breathing exercises.
Why Breathing Techniques work
Our bodies release cortisol when we are under stress, which can lead to weight gain, sleeplessness, and an increased hunger. To combat depression, you can help to elevate your mood and lower your stress levels by practicing better breathing techniques.
What Breathing Techniques help with anxiety
Types of Breathing Techniques
- Box Breathing
- Alternate Nostril Breathing
- Deep Breathing
- Lion’s Breath Breathing
- Diaphragmatic Breathing
- Pursed Lip Breathing
- Mindful Breathing
How Breathing Techniques beat depression. Below are some tips to help you improve your breathing:
Box Breathing
Box Breathing is a simple way to start with Breathing Techniques, sometimes referred to as “square breathing” or “tactical breathing,” Box Breathing anchors your mind to your breath as a form of intentional cadence breathing. Each side of the “box” represents one motion — inhale, hold, exhale, hold — and each lasts for the desired seconds
- Inhale to a count of four.
- Hold for seven counts. Or as many as you feel comfortable
- Exhale for eight counts. Slowly and Repeat.
Start with a slow stomach breath if this is too much for you or if you are new to box breathing. Instead of four counts, use two counts to complete each phase. By doing so, you will inhale for two counts, hold for two, exhale for two counts, and hold for two. You might wish to allot 15 to 20 minutes per day for this shortened two-count workout. Increase to three counts, then four, once you can do it with ease.
Alternate Nostril Breathing
You can breathe more easily if you deliberately practice alternate-nostril breathing. A month of practice improved people’s oxygen flow and allowed them to exhale more oxygen, according to research. High exhalation rate individuals have healthier lungs.
- To Start Sit quietly. Somewhere that doesn’t require any of your attention.
- Bring your right hand up to your nose and move your forefinger and middle finger out of the way. Place your thumb on your right nostril.
- With this nostril covered, close your eyes and exhale fully and slowly through your left nostril.
- Once you’ve exhaled completely, release your right nostril and put your ring finger on the left nostril.
- Breathe in deeply and slowly from the right side. Make sure your breath is smooth and continuous.
- Once you’ve inhaled completely, exhale through your right nostril.
- Release your ring finger and close your right nostril with your thumb again. Breathe in fully and exhale fully from your left nostril.
- Repeat the full process two or more times.
You can put this breathing method into short-term practice. Ten minutes of practice, according to research, yields the greatest advantages. Controlling your breath with concentrated concentration is the cornerstone of alternate-nostril breathing. The mind and body can both benefit greatly from this type of deep breathing..
Deep Breathing
Work on your deep breathing. Your body produces endorphins when you breathe deeply, which can help to elevate your mood and lessen stress. Your body will get various advantages from using this breathing technique, including lowered blood pressure, a slower heartbeat, and increased relaxation.
To perform this exercise while lying down:
- To Start lie quietly. Somewhere that doesn’t require any of your attention.
- On a level surface or in bed, lie on your back with your knees bent and your head propped up. To support your legs, place a pillow under your knees
- Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.
- Breathe in slowly through your nose so that your stomach moves out, causing your hand to rise. The hand on your chest should remain as still as possible.
- Tighten your stomach muscles, so that your stomach moves in, causing your hand to lower as you exhale through pursed lips (see “Pursed Lip Breathing“). The hand on your upper chest should remain as still as possible.
- Repeat the full process two or more times.
To perform this exercise while sitting in a chair:
- Sit comfortably, with your knees bent and your shoulders, head and neck relaxed.
- Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.
- Breathe in slowly through your nose so that your stomach moves out against your hand. The hand on your chest should remain as still as possible.
- You can also start to increase your exhale count for deeper relaxation as you master box breathing. But remember, this exercise should never feel forced.
For a brief period of time, you can practice this breathing method. According to research, practicing for 10 minutes produces the best results. Focused breath control is the cornerstone of alternate-nostril breathing. There are numerous advantages of this type of deep breathing for the body and mind..
Lion’s Breath
Lion’s breath can be done either on all fours in tabletop position or while seated. But you may also practice lion’s breath in a number of other seated positions. Examples include the Easy Pose (cross-legged sitting), Half-Lotus, Hero Pose, or Thunderbolt Pose (knees together or wide).
- Open your eyes wide and look upward, or have a focused gaze or alternatively concentrate on the tip of your nose.
- Find a comfortable seated position.
- hands on your knees or the floor.
- Inhale through your nose.
- Open your mouth wide, stick out your tongue, and stretch it down toward your chin.
- Exhale forcefully, carrying the breath across the root of your tongue.
- When exhaling, make a “haaa” sound that comes from deep within your abdomen.
- Breathe normally for a few moments.
Repeat the lion’s breath up to 7 times, and then finish by breathing deeply for 1 to 3 minutes.
Diaphragmatic Breathing
How to do Diaphragmatic Breathing
Both sitting and lying down can be used for diaphragmatic breathing. It could be simpler for you to follow the directions while laying down when you are initially learning the diaphragmatic breathing technique.
To perform this exercise while lying down:
- On a level surface or in bed, lie on your back with your knees bent and your head propped up. To support your legs, place a pillow under your knees.
- Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.
- Breathe in slowly through your nose so that your stomach moves out, causing your hand to rise. The hand on your chest should remain as still as possible.
- As you exhale through pursed lips, tighten your stomach muscles so that your stomach moves in and your hand falls (see “Pursed Lip Breathing Technique“). You should keep your upper chest hand as still as possible.
To perform this exercise while sitting in a chair:
- Sit comfortably, with your knees bent and your shoulders, head, and neck relaxed.
- Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe
- Breathe in slowly through your nose so that your stomach moves out against your hand. The hand on your chest should remain as still as possible
- Tighten your stomach muscles, so that your stomach moves back in, as you exhale through pursed lips. The hand on your upper chest must remain as still as possible
As you become skilled with box breathing, you can also begin to increase the number of exhalations for a deeper state of relaxation. But keep in mind that this activity shouldn’t seem compelled.
Pursed Lip Breathing
To Perform Pursed Lip Breathing:
Pursed lip breathing works by forcing carbon dioxide out of your lungs and bringing oxygen into them. By slowing down your breathing and reducing shortness of breath, this approach helps to keep airways open longer so that you may expel the air that is trapped in your lungs.
To get Pursed Lips you should bring your lips tightly together so that they form a rounded shape
- Breathe in through the nose
- Breathe out through the mouth with pursed lips
- Make the breath out twice as long as the breath in
- Then Repeat the exercise
Mindful Breathing
To perform mindful breathing, a person should:
- Find a quiet place without distractions.
- Choose a comfortable position, ideally sitting or lying down.
- Where your breathing won’t feel constricted.
- Sitting up straight makes it easier to breathe in and out fully. Resting the hand’s palm upward in the lap or on the knees can help the upper body stay relaxed.
- Focus on breathing by feeling and listening to the body inhale and exhale.
- Without trying to change it. Doing this may naturally slow down breathing.
- Focus on breathing by feeling and listening to the body inhale and exhale.
- Allow thoughts to pass through the mind without judgment.
- You can also focus on the physical sensations associated with breathing. Ask yourself: Where do you feel your breath the most?
When the allotted time has passed, evaluate your feelings. Does your body still feel the same? Are you less tense now? Try to notice without passing judgment, just like you did during the breathing exercise. No action is ever right or wrong.
Resources. Medicalnewstoday NHS Nhs clinical depression