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Breathing Exercises: How to Use Your Breathing Correctly

When you are under stress: take a deep breath first! You know the tip. But there are many Breathing exercisesthat can help in different situations. In any case, most people breathe incorrectly. The hectic pace and stress at work make her take a breath too hastily and too shallowly. They just push used air back and forth. The body is insufficiently supplied with oxygen, tissues, organs, but above all the brain are poorly supplied with blood. In doing so, they not only damage the cell metabolism and their immune system, but also impair their ability to concentrate. We show you which breathing exercises you should know and which tips you can use to breathe correctly ...

➠ Content: This is what awaits you

➠ Content: This is what awaits you

Breathing Exercises: Tips for Correct Breathing

Let's start with a little self-analysis. Check yourself: How are you breathing right now?

Now that you pay attention, certainly different. You control your breaths, inhale deeply and exhale slowly. In everyday life, however, you do not pay so much attention to your breathing and do not constantly do breathing exercises. Our Breathing is automatic and happens completely unconsciously. You don't have to take a targeted breath, just do it without thinking about it. A vital function, because we need oxygen to live.

The problem is that most people breathe incorrectly when they breathe unconsciously. More precisely: Too shallow, which is why not enough oxygen is taken in per breath. Only with acute Shortness of breath or during physical exertion (during sport, for example) we breathe deeply into the stomach.

Or just when we begin to breathe consciously. Even then we take a very different breath than usual. You have just seen that in yourself. You can also consciously breathe faster or slower, deeper or shallower. Above all, however, activate yours Abdominal breathing.

Everyone breathes like this sleep. Since the lower third of the lungs are well supplied with blood, they can absorb a particularly large amount of oxygen. When we exhale, we automatically relax, our mood improves, as does our intellectual performance.

Most, however, tend to so-called when they are tense Chest or shoulder breathing. Only the upper body moves, shoulders or chest rise and fall slightly, the stomach arches inwards.

In the long run it can shortness of breath, Feelings of anxiety and bad posture.

Targeted breathing exercises and so-called breathing gymnastics can not only relax the Strengthen respiratory muscles as well as increase concentration. You can also permanently use your Respiratory performance and thus improve overall performance.

Clinical studies have shown, for example, that regular breathing training has enormously positive effects in the treatment of respiratory and lung diseases. Various methods and techniques of breathing exercises are used in pneumonia prophylaxis - the prevention of pneumonia - and also in asthma.

Also Competitive athlete try to increase your lung volume and thus your endurance with the right breathing technique - with success.

Breathing Exercise Against Stress: The 4-6-8 Method

The following breathing exercise will help you to relieve acute stress and to relax using the conscious breathing technique alone. To do this, sit or stand upright with your shoulders straight, place your hand on your stomach and try to breathe there only through your nose - if possible, without lifting your chest. Then breathe in according to the so-called 4-6-8 method:

  • Breathe in slowly and deeply through your nose, count to four,
  • hold your breath count to six
  • Breathe out slowly through your mouth and count to eight.

Repeat the whole thing at least five times. Over time, you will no longer need your hand on your stomach. But with this exercise you can breathe away stress as well as frustration or anger.

Advantages and Benefits: This is why proper breathing is so important

In fact, our breathing has a bigger impact on our health than we realize. Sure, we need the air to live. But did you also know that proper breathing is the body around 90 percent of the oxygen that it needs to regulate its acid-base balance?

Deep Breathe helps to eliminate up to 70 percent of the toxins in the air, which in turn relieves pressure on detoxification organs such as the skin, urinary tract and colon.

Proper breathing can even lower blood pressure and activate the immune system.

Exaggerated? Not at all.

That correct breathing can heal, learned about 4000 years ago by scholars in Asia and the Orient.

Egyptian epitaphs say that the "Healing art with the breath"That is superior to those with" the knife "or with" sap ".

How strong welfare and Breath is also clear in colloquial terms:

  • If you are under stress, you should first take a deep breath.
  • Those who are shocked take their breath away.
  • Anyone who is boiling with anger should let off steam.

Controlled breathing is one of the simplest breathing exercises, but also one of the most effective ways to reduce stress, relax and encourage creativity.

Among other things, we stimulate the Vagus nerve. This is the largest nerve of the so-called parasympathetic and regulates the activity of almost everyone internal organs. At the same time, it releases neurotransmitters, so-called acetylcholines, which help us concentrate or relax.

There have long been countless clinical studies that deal with perfect breathing and its effect on our body. Here are just a few of the Results:

  • Too little oxygen in the blood increases the risk of ill to become.
  • Correct breathing can help regulate stress Weight gain prevent.
  • Healthy breathing strengthens that Cardiovascular system.

The bottom line: don't just breathe, breathe regularly deep by. The best thing to do right now is to open the window, let in fresh air and consciously and deeply breathe deeply for five minutes.

Granted, the advice may seem a little silly and trivial. But it is not. Correct breathing is not a matter of course, but should become a daily ritual. Unconscious breathing is by no means the same as real and targeted breathing. It doesn't cost anything except a little time and routine for such breathing exercises

Breathing Exercises: Simple exercises that have a big impact

To you that Breathing training To make things a little easier, we have put together eight other simple breathing exercises in addition to the 4-6-8 method above, which can be easily integrated into everyday life at any time. Just try the breathing exercises and let yourself be surprised by the effects:

  1. Breathing exercise: tip your tongue

    Did you know that yourself Tongue and diaphragm can influence each other? Especially if you are under surveillance (in the subway, for example) and a classic breathing exercise could look rather embarrassing, you should stick your tongue.

    To do this, press your Tip of tongue with your mouth closed up to the teeth and the roof of the mouth - as if you wanted to pronounce an "L". Then consciously and slowly breathe in and out through your nose.

    After a few breaths, the stress level drops noticeably. For example, panic attacks and claustrophobia can be breathed away inconspicuously. At the same time, breathing becomes deeper. The exercise can be increased by breathing evenly in the air as you exhale blow through the pursed mouth - as if you were to say "Pfff" or want to blow out a candle. Just not with a puff of air, but with a stream of air.

  2. Breathing exercise: directing breathing

    A particularly simple breathing exercise that helps you not only breathe consciously but also correctly: Sit on a chair (if possible with a high back) and sit upright so that your back is supported and supported. Now breathe in and out calmly and feel how your breath is distributed in the body.

    Most people initially breathe mainly into the chest. Try to direct your breath as well to consciously breathe into your stomach. It can help to put your hands on your stomach. Alternate between chest and abdominal breathing and feel the differences.

  3. Breathing exercise: long exhalation

    Stand up straight with your feet about shoulder width apart. Start the breathing exercise by doing some slow and calm breaths take - inhale through your nose, exhale through your mouth. The inhalation and exhalation should take the same length of time, if possible, breathing for five seconds of air also exhale for five seconds.

    The next step is to lengthen the exhale and Exhale twice as long as inhale. In the beginning you can start with shorter breaths, inhale for three seconds and exhale for six seconds. If this succeeds without any problems, you can continue to improve.

    It is important in this breathing exercise that you do not exhale too much air at once, but rather slowly but steadily Allow air to escape from the lungs.

  4. Breathing exercise: counting breaths

    With this breathing exercise you mainly train to breathe more rhythmically and evenly. To do this, breathe in through your nose and out again through your mouth - slowly and deeply.

    Count the seconds you need to inhale or exhale and the total number of breaths. Obviously it is not the whole point of the exercise to get as high a number as possible. Rather, it's about one develop your own rhythm - for example, where you breathe in for five seconds, wait two seconds, and then breathe out again for five seconds.

    In this breathing exercise, too, you can first place a hand on your stomach to breathe more consciously. By counting the breaths, you concentrate fully on one conscious breathing. The Relaxation then occurs all by itself.

  5. Breathing exercise: exhale little by little

    A breathing exercise to calm your breathing and use all of your lung volume as you inhale. Stand with your back straight, feet about shoulder width apart. Take a deep breath through the nose and hold your breath for three to five seconds.

    Then start making one small part of the air exhale through the almost closed lips. Take a break and hold your breath again for several seconds before exhaling the next part. Repeat this process until you have exhaled all of the air.

    Try one more brief moment wait before inhaling again and then start again with a deep breath through your nose. Repeat this breathing exercise three times.

  6. Breathing exercise: slow down your breath

    In particularly stressful situations or in the event of an impending panic attack, breathing is very fast, you breathe in much more often, which leads to even more stress and pressure and you get more and more into the situation. You can remedy this by specifically slow your breathing and calm down with a breathing exercise.

    Sit as straight and upright as possible, close your eyes and breathe deeply in and out through your nose. After a few breaths, you will already feel your breathing become a little quieter. Now try that Extend the inhalation phase. For example, take a few breaths for five seconds each time and then increase to six or seven seconds.

    The deep and slow breathing exudes a calm that can be felt throughout the body. Also make sure exhale just as slowly and not puff out all of the air in one go.

  7. Breathing exercise: bend your arms

    You can do this breathing exercise either standing or sitting. Bend your arms in front of your body at chest level, keeping the Fingertips directly in front of each other lying and touching each other lightly. As you breathe in slowly and deeply through your nose, keep moving your arms outward, pulling your elbows away from each other as far as possible.

    The shoulders are also tense. Try that Hold the end position for a few secondsbefore you begin to exhale through your mouth and slowly bring your fingertips together again until you reach the original position with your arms bent in front of your chest. This breathing exercise is particularly suitable for taking deep breaths and making use of the full lung volume.

  8. Breathing exercise: raise your arms and let them fall

    In the starting position you stand upright with your back straight. The arms are at the side of your body. As you take a deep breath, bring yours Arms slowly forward and further upuntil they are stretched out over your head and pointing upwards as far as possible. Stretch your whole body in the process.

    Hold the tense posture for a few seconds. Then exhale as you move your arms back down and hold the Bend your upper body forward as far as possible. Now stretch your arms far down, but keep your legs straight. The next time you inhale, bring your body back to an upright position.

  9. Breathing exercise: stretch your arms

    Sit up straight in a chair with your back straight, your legs bent Arms straight out to the sides downward.

    As you inhale, raise your arms - still stretched out - until they reach horizontally at shoulder height lie. Hold your breath briefly, keep your arms in this position. Then slowly lower your arms to the side to exhale.

    Imagine you were pumping the air in or out of your lungs with your arms. De facto cares Body movement but that you breathe harder and deeper into your stomach and thus continuously increase the volume of the lungs. If used regularly, the breathing exercise helps against shortness of breath, for example. Also the Bronchi are thereby strengthened.

Breathing exercises for sleep disorders

Stress, fears, professional and private worries - all of this concerns many people not only throughout the day, but also well into the night. The consequences are not uncommon sleepless nights, rolling back and forth for hours and absolutely no relaxation.

Breathing exercises can help you calm down and fall asleep better in the evening. Calming breathing techniques relieve stress, can stop the carousel of thoughts and help you fall asleep. Develop one evening ritualeither a short time before going to bed or right in bed.

Try different breathing exercises, find one that works for you that you can use to relax, and make it a routine. So not only can you fall asleep more relaxedOver time, your body will automatically combine the breathing exercise with the rest of the night, which also prevents sleepless nights.

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