We take about 25,000 breaths per day, completely automatically and autonomously. Breathing is the first thing we do when we are born and the last thing we do when we die. Despite this, many people breathe incorrectly in everyday life, that is, too weakly and too shallowly into the chest. The reason for this is that we are often under stress, which causes our muscles to tense up and our breath not to flow freely. Often, we also draw in our belly for aesthetic reasons, thus, preventing deep diaphragmatic breathing, and chest breathing seems perfectly normal, especially since many breathe in this way. The problem with this is: Shallow breathing can put a strain on our heart, cause tension in our upper body, and affect our concentration. In addition, breathing is a very important detoxification channel, and many toxins are eliminated through it. Therefore, shallow breathing also has a negative impact on our immune system. Therefore, it is important that we learn to breathe correctly and consciously and that we train our breathing.
Nasal breathing
In many relaxation practices, it is advised to breathe actively through the nose. There are suggestions that nasal breathing may be better than mouth breathing. What is behind all this? While breathing through the nose activates the parasympathetic nervous system, our resting system, breathing through the mouth stimulates the sympathetic nervous system, our activating system. In addition, nasal breathing increases oxygen levels in the blood. As a result, our organs can be better oxygenated, and we have more energy. This is due to a physiological reaction of nitric oxide. When the gas enters the body through the nose alongside the air we breathe, the alveoli in the lungs enlarge, which means that a greater amount of blood flows through the vessels and more oxygen can be absorbed. However, this does not happen when breathing through the mouth. Hence, we see –nasal breathing has some benefits! Pay attention to how you normally breathe: Rather through your nose or through your mouth?
Breathing exercises
But why do breathing exercises benefit us, apart from letting our breath flow deeper than normal? When we breathe consciously, so our breath actively flows deeper, we directly supply our body with more oxygen, as mentioned before. A good oxygen supply ensures that we have more energy, are more concentrated, and thus, our whole organism can work better. Our resting system is activated, we release tension and by that conscious, deep breathing can also help us to better control our own emotions, relieve anxiety, and reduce stress. Additionally, certain breathing techniques can also improve sleep.
As you can see, breathing exercises help improve our well-being in a variety of ways. I would now like to share with you two exercises that you can easily integrate into your daily routine, be it during a short break at work or in the evening before going to bed. A short note in advance: The following applies to all breathing exercises: The breath should flow freely and be controlled without pressure. If we work with too much pressure, this tends to lead to more tension – and hence has a negative effect on our mind and body.
Abdominal Breathing
- Place your palms on your stomach.
- Inhale deeply into your abdomen – and then slowly exhale. Feel your abdomen expand and your hands rise and fall.
- Inhale and exhale deeply for one minute.
4-7-8 Breathing
- Inhale slowly through your nose on 4 beats.
- Hold your breath for 7 – stay relaxed.
- For 8 – exhale forcefully and fully through your mouth.
- Repeat this sequence for 8 breaths.