Breathing Exercises for Stress & Digestion – Part 2/3

Anxiety & Breath

Anxiety is characterized by shorter, shallower breaths, mainly in the upper chest region as opposed to the stomach area. A reset of your fight or flight process is necessary In order to change the anxiety or panic attacks as well as overcoming PTSD.

Smaller and Smaller Breathing Window

One of the problems causing shallow breathing is what happens when you get scared is you take a deep sharp breath in, and in your muscle memory your brain tells you when you breathe in past this point, your in a fear zone, or it subconsciously reminds you of fear, so you avoid it, as this happens a few times, your breath intake becomes shorter and shorter. You have to consciously breath through this resetting your muscle memory.

Constant Stress

Another problem is that in our modern world we’re always under some level of stress, causing us to take shorter breaths. Another reason to breathe consciously as much as possible.

Lengthen the Exhalation to Relax

Practice technique, To regulate your anxiety it is important to breath deep yes, but more important to breathe out slower than your in breath.

– Breathe in through the nose for 4 seconds deep to your belly
– Then breath out through the nose for 5 to 8.

The main thing here is to exhale slowly making it last twice as long as the inhalation. This is almost impossible when you are anxious, so practice when you are not.

Techniques Below 

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4-7-8 Breathing Technique

To take this further we’re going to do the 4-7-8 technique

  • – Exhaling completely through your mouth, making a whoosh sound.
  • – Close your mouth and inhale quietly through your nose to a mental count of 4
  • – Hold your breath out for a count of 7
  • – Exhale completely through your mouth, making a whoosh sound to a count of eight.
  • – This is one breath or cycle. Now inhale again and repeat the cycle three more times for a total of four breaths.

Remember Two Things

  • – Inhale through your nose, deep into your lower belly expanding wide not tall.
  • – Then exhale with purpose and intention by squeezing and getting all of the air out.

Exercise the Diaphragm

Sit with your back straight, breath through your nose, put your hand on your belly.

  • – Breath in deeply and hold for 6 to 12 seconds,
  • – Then exhale bringing your belly back to your spine, completely exhaling.

This is one cycle and you’ll have huge benefits is you do at least 10 in a day so set your watch to remind you.

When to Do Them

  • – You can do this after eating for digestion
  • – You can do this before bed to sleep well
  • – You can do this when you wake up to have more energy and mental clarity before or after meditation

Other Videos to Watch

 

 


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Disclaimer – Please be advised that this information nor any mentioned products are not intended to treat, diagnose, cure, or prevent any illness or disease and are for educational purposes only. Bill Farr does his best to share education and resources to help you live a healthier, more full life. These statements have not been evaluated by the Food and Drug Administration. If you are pregnant, nursing, taking medication, or have a medical condition, consult your physician first. Any information mentioned here is meant to be used in conjunction with standard allopathic or osteopathic medical treatment and care.

– news.stanford.edu/pr/2013/pr-veterans-breathing-study-052213.html

– scopeblog.stanford.edu/2014/01/31/the-remarkable-impact-of-yoga-breathing-for-trauma/

– www.businessinsider.com/us-suicide-rate-increased-since-2000-2018-6

– www.onepowerfulword.com/2010/10/18-benefits-of-deep-breathing-and-how.html

– www.nigoranormatova.com/single-post/2017/01/16/Why-Breathe-Importance-of-Oxygen-and-10-benefits-of-deep-breathing

– www.thebreatheffect.com/immune-system-breathing-techniques/

– www.washingtonpost.com/lifestyle/wellness/when-it-comes-to-breathing-during-exercise-youre-probably-doing-it-wrong/

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