Breathing is one of the natural functions of the human body and is regarded as something quite normal. After all, it works all the time and everywhere, even when we sleep, our body automatically ensures that we are supplied with oxygen. The normal breathing function is breathtaking enough, but there is more! With these breathing techniques, you can learn to actively relieve stress and tension to go through life more calmly and healthy!
Studies have shown that proper breathing techniques are directly related to stress reduction. Using your breath to self-soothe and calm yourself and your body can improve sleep quality, alleviate anxiety, and even lower high blood pressure. Many thousands of years ago, people knew how to use their breath as a tool. In yoga, breathing techniques are also essential to calm the body and mind. Each breathing technique has its specific benefit and can do different things.
Breathing Exercise 1: Abdominal Breathing
Our breath not only flows into the lungs but can also be actively directed into the abdomen. This helps to focus attention on the center of the body and to find oneself again in stressful situations. To do this, simply place your hands on the abdominal wall and breathe consciously into the abdomen. The abdominal wall should rise and fall.
Breathing exercise 2: 4711, the breathing to fall asleep
This breathing exercise helps you to fall asleep calmly and relaxed. Simply sit down and relax or lie down to fall asleep. Inhale for 4 seconds, exhale for 7 seconds. You should now repeat this 11 times. Already asleep?
Breathing Exercise 3: Bee Tone Breathing
This breathing comes from yoga, provides deep relaxation and calms the body and mind. The exercise is most effective when sitting, but it also works well when lying down. Now place your hands on your ears and half your face. While exhaling, create a buzzing sound with your lips so that they vibrate. The breath can now continue to flow with the help of the buzzing sound. Just feel your mind and body relax.
Citation
- AOK Gesundheitsmagazin: Richtig atmen: Atemübungen für mehr Ruhe und Entspannung. Abgerufen am 13.03.22. https://www.aok.de/pk/magazin/wohlbefinden/stress/richtig-atmen-atemuebungen-fuer-mehr-ruhe-und-entspannung/.
- Schömbs: Atemtechniken für mehr Ruhe und Gelassenheit im Alltag. Abgerufen am 13.03.22. https://www.7mind.de/magazin/atemtechniken-yoga-lernen-gegen-stress.