Low breathing exercises

Breathing is a vital function that often goes unnoticed in everyday life. However, its impact on our mental and emotional well-being is profound. Low breathing exercises, also known as diaphragmatic or abdominal breathing, are an effective technique for reducing stress and anxiety.

In this session, we will explore these exercises in depth and how they can help you find calm and balance in times of stress.

What is Low Breathing?

Breathing down involves breathing deeply from the diaphragm, the muscle located below the lungs. Often, when we are stressed or anxious, our breathing becomes shallow, which can increase the feeling of anxiety. Low breathing, on the other hand, is slower and fuller, which brings more oxygen to our lungs and brain, promoting relaxation and mental clarity.

Low breathing exercises offer a variety of mental and emotional health benefits:

• Stress Reduction: Low breathing activates the parasympathetic nervous system, which counteracts the fight or flight response to stress, promoting relaxation.

• Emotional Calming: Helps reduce anxiety and nervousness, which can lead to an overall sense of calm and balance.

• Improved Concentration: Adequate oxygenation of the brain improves concentration and decision making.

• Reduced Muscle Tension: Deep breathing can help relieve muscle tension in the body, which is especially beneficial when experiencing physical stress.

• Physical Health Support: Deep breathing improves oxygenation of the body, which can have a positive impact on overall health.

How to Perform Lowered Breathing Exercises?

Here are the steps to perform low breathing exercises effectively:

• Find a Quiet Place: Find a quiet, comfortable place where you can sit or lie down without distractions.

• Body Posture: Adopt a comfortable but upright posture. You can do this sitting in a chair with your feet flat on the floor or lying on your back with your hands on your abdomen.

• Hands on Abdomen: Place one hand on your chest and the other on your abdomen, just above your navel.

• Initial Breathing: Breathe normally for a few moments, paying attention to your natural breathing pattern.

• Deep Inhalation: Inhale slowly through your nose, allowing the air to fill your abdomen. Feel your hand on your abdomen rise as you inhale.

• Controlled Exhalation: Exhale gently through your mouth, letting the air out gradually. Notice how your hand on your abdomen descends as you exhale.

• Focus on the Exhalation: Concentrate on the exhalation, making sure it is longer and fuller than the inhalation. This helps to release carbon dioxide and relax the body.

• Rhythm and Repetition: You can set a comfortable rhythm for your low breathing, such as counting to four on the inhalation and counting to six on the exhalation. Repeat this cycle for several minutes.

• Sensation Observation: Pay attention to how your body feels as you practice the low breath. You may notice a sense of relaxation and calmness.

• Regular Practice: The key to mastering low breathing is regular practice. Spend a few minutes each day doing these exercises to experience sustainable benefits.

Low Breathing Exercise Variations

There are several variations of low breathing exercises that can be adapted to individual preferences:

• Square Breathing: Inhale for four seconds, hold your breath for four seconds, exhale for four seconds and hold without breathing for four seconds before repeating the cycle