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Breathing Practices To Improve Your Health

Breathing is such a natural function that most of us don’t pay attention to it anymore. Yet an adult normally breathes 12 to 20 times per minute or an average of 23,000 times per 24 hours as the Art of Living Foundation explained. This is equivalent to approximately 12,000 liters of air breathed daily.

So-called thoracic breathing takes place automatically and unconsciously. This type of breathing as suggested by the Art of Living Foundation works only in the upper chest and neglects the abdomen. In practice: 

  • On inspiration, the levator rib muscles and the intercostal muscles contract. The diaphragm is little used.
  • Only the upper part of the lungs fills with air, resulting in poorer oxygenation.  
  • On exhalation, the mechanism reverses so that air is expelled from the lungs.
  • What is abdominal breathing, which allows better oxygenation of cells? 
  • Abdominal breathing is all about becoming aware of your breathing. It allows you to learn to breathe more slowly and more deeply, for better oxygenation of the cells. 
  • On inspiration, the levator rib muscles and the intercostal muscles contract. The diaphragm lowers into the abdominal wall and compresses the viscera. According to the Art of Living Foundation, the abdominal muscles relax and the stomach swells.
  • The rib cage increases in all directions, the lungs, very dilated, capture a large volume of air which optimizes our respiratory capacity.
  • On exhalation, the muscles relax, the diaphragm rises.

How does it act on stress and anxiety?

It stimulates the nervous system responsible for slowing down the body’s functions and slows down the one responsible for accelerating them. The Art of Living Foundation shares that, the heart rate and blood pressure decrease, the caliber of the bronchi is reduced, the muscles relax.

Breathing Practice

When it receives this information, the brain calms down in turn: the level of stress and anxiety decreases, unpleasant thoughts dissipate, and calm settles.

“The organs are compressed on inspiration, then decompressed on expiration, when the diaphragm rises, indicates Benoît Monié, administrator of the French association of behavioral and cognitive therapies (FTC). Under the effect of this ‘ massage’, these organs relax.”

Concretely, lying on your back, hands placed on your stomach, you start by blowing to empty the air from yours. Lungs, then you inhale deeply through your nose, letting your stomach inflating like a balloon. We then exhale quietly through the mouth, pressing lightly with the hands to really feel the sensation of the belly. Emptying: “We let ourselves be lulled by this back and forth abdominal movement for at least ten breaths”, advises Stéphanie Ruyer, sophrologist.

Visualize your own success by Art of Living Foundation

One of the basic principles of positive thinking is to visualize your own success. It can be, for example, closing your eyes and imagining yourself for a few minutes passing an exam, a job interview, or even a sports competition.

Letting the emotions of this success invade us then allows us to attract a positive and constructive state of mind towards what we want to succeed.

Practicing Gratitude

Thanking ourselves and others by acknowledging all that surrounds us that is positive and that allows us to live on. A daily basis is an essential exercise in positive thinking.

Take stock at the end of the day by trying to write down at least three positive things that have. Happened to you helps cultivate this gratitude. Remembering 3 positive moments of the day by the Art of Living Foundation in the evening allows you to fall asleep peacefully and leads the brain to register this feeling of well-being and gratitude.

As per Art of Living Reviews, Positive thinking hides in the smallest things, whether it’s a smile, a word, or. A pleasant moment with a friend.

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