In the article 5 simple steps to overcome your fear and anxiety I also mentioned the importance of breathing, especially that type of breathing that has all 4 phases of it equal in length. Before detailing the stages of this breathing exercise it is necessary to analyze the influence of respiration on our states as well as the benefits of the appropriate breathing rhythm.
What is the influence of breathing on our mood?
It is known that the rhythm of breathing has a great influence on the mental state. You could notice, for example, when experiencing fear how the rhythm of the breathing accelerates. You start sweating and even if you are not in direct danger, you gasp. The same is true when you are very agitated, over-excited, when you do not control what is happening to you and you resist - your breathing is not calm and smooth, but hurried and irregular. Have you noticed how breathing works in states of worry? Or did you wait with all your heart for someone dear to come out of surgery or for your child to come out of an exam? Or maybe you just suffer from insomnia or if you sleep you have nightmares and wake up with accelerated breathing. Not to mention when you walk around with your mask on your face and hear of people close to you that they are sick?!
What do all these situations have in common? A state of stress in which the adrenal glands release adrenaline and cortisol, which accelerate the heartbeat and respiration and also increase blood sugar levels, increase blood pressure and express a mechanism of adaptation of the body. Regardless of its nature, stress produces large disturbances on the respiratory level, on the organic level up to the mental and psychic plane. The natural, simple, and most effective way to self-regulate the nervous system, reduce stress levels, and induce a state of calm is to breathe slowly, deeply, in a controlled manner and rhythm.
What are the benefits of regulating the breathing rate in stressful situations of any kind?
Deep and regular breathing:
- Fights hyperventilation and reduces the secretion of stress hormones in the body.
- Increases the power of concentration - there are numerous studies that show that breathing rhythm regulation exercises contribute to increasing the ability to concentrate.
- Improves tolerance to stress of any kind - which is why breathing rhythm exercises such as the one in this article are also practiced as training in the Special Forces.
- It is the easiest way we can use when we want to control our emotions and reduce the tumult of thoughts, thus regaining our inner balance.
This exercise is extremely simple but has remarkable and immediate results.
Breathing in which all 4 respiratory phases are equal is also known as square breathing, box breathing or Samavritti Pranayama in the oriental tradition. It quickly induces a state of deep silence if it is practiced for at least 5 minutes continuously.
What you need in order to practice:
All you need is a place where you are preferably undisturbed, where you can sit in a position where you have your back straight. If it is comfortable, you can also close your eyes so that you can interiorize better. Before you start, you can press the air out of your lungs by bending forward to create compression in your lungs and empty them as best as you can. Then breathe a few times normally and observe your breathing. Notice the inspiration, the dilation of the chest and abdomen, the moment when the lungs are full, then the gradual exhalation and the moment when the lungs are empty.
These 4 stages: inhalation, air retention in the lungs, exhalation, and remaining with empty lungs are the 4 stages of breathing which in square breathing are equal in length. For them to be equally long, we need a measurement unit. You can count in your mind for example to 4 at the same pace: The easiest is if you make a gesture: for example, to successively touch 4 fingers of the same hand. This way you will have the same length of the 4 chosen durations.
Stages of the exercise:
- Inhale through the nose counting to 4, keeping the attention only on the air entering the lungs
- Hold your breath counting to 4 and keep your lungs filled with air
- Exhale slowly on the mouth counting to 4
- Counting to 4 keep your lungs empty and your back straight.
You continue with the 4-stroke inspiration, the 4-stroke retention and so on, without breaks, the duration of time that you set out to do.
A state of peace and calm will set in within 5 minutes of practicing this breathing. If you want to stop, breathe normally and you will surely notice the effects of this rhythm of breathing.
What effects will you notice outside the state of calm?
- significant and immediate reduction of stress, a decrease of fear and anxiety
- deeper relaxation both at muscular and mental level
- peace of mind
- much better control over emotions
- greater capacity to learn and assimilate new ideas
- headaches may disappear
- deeper and more restful sleep.
This exercise can be done for a few minutes before an important moment, such as an interview, an exam, a meeting or whatever is important to you and you want to be in a state of relaxation to have the desired inspiration, or if you simply want to be calm, quiet even in stressful circumstances like the ones the present moment offers us.
If you have questions, comments, or need help in managing your stress, contact me!
