The effect of breathing extends both to the work of the heart and lungs, and to subtle physiological interactions, in particular, to the molecular processes due to which the production of energy in the body is ensured.
I think everyone noticed that along with the change in the emotional background, our breathing also changes: during experiences it accelerates, becomes superficial and abrupt.
When we are happy, our body relaxes, energy flows freely through it, blocks and clamps are not formed anywhere. In the second case, breathing also becomes light, calm and deep.
There is also a feedback — along with a change in the rate of breathing, the general condition of the body also changes. Remember how when calming your friend, for example, you told her: “Breathe deeply and relax”? After all, this method really works.
By consciously controlling inhalation and exhalation, and by maintaining diaphragmatic breathing in daily life, we can regulate our response to injury, pain, and more. By controlling your breathing, you can stay calm and focused.
The exercises below can help you achieve calmness and balance. These exercises are especially useful for people experiencing pain, fear, fear of separation or transition to a new stage in life.
Breathing exercise 1
Concentrate all your attention on your breathing. Don’t try to change it, just watch it for a few minutes.
Where do you think your breath is coming from? How do you feel at this moment? If you feel some kind of tension in the body, where is it localized?
Now slow down your breathing. Count to three with each inhalation and exhalation. Breathe deeply, filling your lungs from the bottom up.
Feel the diaphragm stretch and expand, the belly expands. As you exhale, feel how it diminishes as the air leaves the lower part of the lungs.
Breathe into areas where you feel tension. Feel the breath fill and relax them. With each inhalation and exhalation, the tension and pain disappear.
When you feel comfortable with this exercise, lengthen the duration of your inhalation and exhalation. Try to do this exercise several times a day, especially when you are feeling depressed or in pain.
Breathing exercise 2
After exercise 1, start changing the ratio of inhalation and exhalation. Do this gradually, aiming for a 1:2 ratio. For example, if you inhale for four counts, exhale for eight.
Don’t increase this ratio too quickly. If you do not have enough air and have to greedily suck it in while inhaling, you need to return to exercise 1.
Inhale deeply through your nose. Breathe out through your nose as well, making a sound like the hum of a bee.
Do this for a maximum of three minutes. Alternate with exercise 1 as needed.