Stress increases heart rate and respiratory rate and increases the body's oxygen demand. Rapid shallow breathing, which reduces the efficiency of the oxygen delivery of the brain, muscles and the rest of the body and inhibits the cleansing of carbon dioxide (metabolic waste) from the body. Oxygen deficiency causes increased anxiety, poor mental concentration, and inhibits tissue growth and repair. Breathing control is one of the best ways to control stress, and you get enough life for your cells to provide oxygen while freeing toxic waste. Controlled breathing alone is a simple and time-consuming relaxation, and is a prerequisite for other effective relaxation techniques such as meditation, directed images and progressive relaxation to name a few.
The membrane muscle initiates effective breathing and provides maximum oxygen uptake. Diaphragmatic breathing expertise (also known as abdominal breathing) is required. Abdominal breathing may be first practiced at bedtime for the first time. You should be able to exercise abdominal breathing anywhere and anytime.
Abdominal / Membrane Breathing
1. Put one hand on your stomach, the navy, and put the other hand in the middle of your chest.
2nd Breathe deep into your mouth, pay attention to your belly. Proper diaphragmatic breathing can cause the abdomen to rise when the lungs are filled with air. The hand on the chest moves only slightly. If the chest is larger than the abdomen, it breathes from the chest.
3rd Repeat, but breathe through your nose this time. Breathing through the nose is better than breathing through the mouth, because the nose: filters the filters and moistens the air and allows for more efficient air transport to the lungs.
Air Displacement – The best way to maximize breathing is to exhale more air by inhalation. Full Exhalation allows you to squeeze out the air from the bottom of the lungs and create a vacuum that helps to ensure abdominal breathing when you inhale. In most people, inhalation is longer than exhalation. The goal is to keep your exhalation for at least as long as you breathe. To do this, you must practice the interostal muscles, complementary breathing muscles between the ribs. The following practice reinforces the interstices and allows you to prolong your breath unconsciously.
first Start with two or three pleasant, calm breaths
2. Try compressing or compressing more air at the end of the second or third breath.
3rd Try exhaling twice as long as inhalation.
Believe it, it can significantly affect your ability to treat stress by simply changing the rhythm and depth of breathing. The following exercises are easy to do and can be practiced almost anywhere and in any stressful situation.
2nd Exercise: Slower, deeper and calmer breathing:
1. Start with a pleasant, calm abdominal breathing.
2nd Pay attention to the speed and depth of breathing.
3rd She consciously tries to slow down the speed of breathing and concentrates on deep, quiet and calm breathing.
4th Try to keep your breath for at least as long as you inhale.
3rd Practice – Calculate your breath:
1. Start with one or two pleasant, relaxed breathing breasts.
2nd Calculate yourself "10" at the start of the second or third third breath counting
3. At the beginning of the next "9" breath counting
4. Repeat the count if no breath is counted until it reaches zero.
If you get a zero chance, you will be noticeably calmer. If not, just take a few breaths and start.
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