Breathing for better management of emotions
The most crucial method of anti-stress relaxation is deep breathing.Contrary to popular belief, the exercise does not involve breathing more; rather, it involves slowing down our breathing in order to affect our physiological functions, release tension, and calm our emotions for a momentary and long-lasting sense of calm.
Only 3 minutes can be spent without breathing while we can go 40 days without eating and 3 days without drinking. Even more so than eating and drinking, breathing is necessary for life because it is our primary source of energy.
It is the only one of our physiological processes—including heart rate, blood pressure, circulation, and digestion—that is subject to our control and that, in turn, has an impact on other processes.
Breathing becomes quick and shallow when under stress. We breathe too much after forgetting to do so. Here is an abdominal breathing exercise that will help you achieve slow, deep breathing, which is a sign of calm, through guided relaxation.
Train consistently, at least twice per day, until automatic abdominal breathing occurs! You'll only need two minutes.
Close your eyes and pay attention to your breathing while sitting or lying down.
As you inhale, let your abdomen expand by placing your hands flat on your stomach.
On your exhale, draw your stomach in. You can feel and verify that you are breathing properly with your hands.
Now focus on the air that is entering and leaving your lungs. Feel the cool air as it enters your throat, sinks to the bottom of the lungs, and then emerges a little warmer.
Keep inhaling deeply and tell yourself, "I'm relaxed, I'm loose, I'm calming down."
Practise for a few minutes, noticing how relaxed you feel as you go.
Open your eyes and stretch after a few minutes have passed.
Babies breathe naturally from their abdomens. We also naturally adopt it when we laugh, yawn, or sleep: during special times of relaxation and rest!
Any tension, such as tight muscles, makes us breathe out too much and makes us need more oxygen. Our respiratory rate will increase in direct proportion to how tight our muscles are, and vice versa. The "hyperventilation" reflex, which operates in a true vicious circle, is responsible for this.
The "hypoventilation" reflex, on the other hand, is characterised by a slow, deep, regular breathing rhythm that allows us to relax our tensions and generally slow down our physiological functions. The good news is that this reflex is trainable!
Our emotions are also closely related to how we breathe. A state of stress or anxiety causes a rapid breathing rate, which prolongs the feeling. We reduce our stress by slowing down our breathing!
Our ability to breathe affects how our brain functions because the neurons that control inhalation and exhalation interact with those that regulate stress and anxiety. A 2017 study from the United States (Study shows how slow breathing induces tranquilly, Stanford University School of Medicine) confirmed this. This study supports the idea that deep, slow breathing promotes serenity.