![]() It is incredibly important to find ways to incorporate moments of calm and stillness in our day-to-day. We become moody and feel like we’re always tired. This impacts digestion, sleep quality and immune health. As you breathe out, notice the hands gently fall back in with the ribs.Įarlier in this article series we discussed how our body’s vital processes are put on hold when we’re in a constant state of stress. As you breathe in, feel the air expand into the sides and back of the ribs, pushing out into your hands. To help with this, try placing both hands on the sides of the ribcage. Some people have trouble expanding their breath through the sides of the ribs. On the exhale allow your chest to empty first, then the ribs, and last the belly. As you breathe in, imagine doing so in three parts, filling up your belly, then your ribs and then your chest. Place one hand on your chest and one on your belly. Try this: Sit comfortably on a chair, or lie on your back with your knees bent. Physiotherapists often use breath visualization techniques to help their clients expand their breath into areas of the body where they may be gripping or holding tension. Cardiac coherence videos and applications are more widely available today and are popular in the workplace as a way of reducing stress. ![]() It has also been shown to increase activity of the PNS, potentially helping to reduce stress or anxiety.Īnother popular technique is cardiac coherence, a deep slow breathing technique that aims to induce a calming effect by inhaling for 5-second and exhaling for 5-second (6 breaths per minute), also by increasing PNS activity. Alternate nostril breathing has been shown to have positive effects on heart rate, blood pressure and sustained attention. This can be practiced through visualization or by physically blocking one nostril at a time. This involves a person breathing in through the right nostril and breathing out through the left and then back in through the left and out through the right. One of these techniques is alternate nostril breathing. They are now becoming more widely used in mainstream society as the body of research supporting them grows. įor thousands of years, yoga practitioners have been using many breathing techniques. We can also practice consciously controlling aspects of our breathing to influence our nervous system and to achieve a desired outcome. We learned about how this can immediately help bring us into a state of rest and relaxation by engaging our parasympathetic nervous system (PNS). ![]() In the previous article we discussed the benefits of breath awareness, the practice of paying attention to aspects of our breathing without actively trying to change it.
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