Breathing is not just inhaling oxygen and exhaling carbon monoxide. More than that, breathing can determine the level of focus, mood, and even how your life during the day.
Yes, breathing exercises or breathwork are said to be very effective for feeling awareness and breath control to change one's physical, mental, and emotional state. Breathwork itself is often associated with yoga. In fact, breathing techniques are also an important part of many types of fitness practice.
Furthermore, learning to regulate breathing means that you also learn to exercise with the autonomic nervous system or ANS, which is the part responsible for involuntary functions.
Normally, when stressed, the sympathetic nervous system works, increasing our heart rate and breathing rate. Whether you realize it or not, quickening your breath can make you feel more anxious and alert.
Meanwhile, if you slow down your breath, it can make you feel calmer and more focused in the present moment. The more you practice, the more the benefits of self-healing over time.
In the following, there are three breathing techniques that you can practice to calm yourself when you are stressed and things are out of control. Especially in this fasting month. To keep your emotions awake, you can do the breathing techniques compiled from Better Up below.
Diaphragmatic Breathing
Diaphragm or belly breathing is a breathing technique where you inhale completely, expand your stomach as much as you can and then release it completely.
This type of breathing is said to be very good for beginners to help improve the mind and body connection. This breathing is also beneficial for those who have chronic obstructive pulmonary disease (COPD). This is because people with COPD often have a weak diaphragm.
How: Try sitting or lying down with one hand on your stomach and the other on your side or chest. Feel your belly expand as you inhale.
Holotropic Breathing
This breathing technique is said to have been developed as an alternative to mood control drugs. Holotropic breathing is also believed to promote better awareness, so you can think about overcoming obstacles and traumas that would otherwise be difficult to overcome.
How: Holotropic breathing practice sessions can only be performed by a trained and certified breathing practitioner. There are four components of holotropic breathing, namely deep and rhythmic breathing through the mouth, musical accompaniment, exploring experiences that arise from the subconscious, and analysis and expression of experiences through images or other creative processes.
Pranayama
Pranayama is taken from the Sanskrit words prana, which means "life force," and ayama, which means "to prolong". This breathing practice is said to prolong one's life.
Usually, this technique is practiced in yoga and meditation classes. Its function is to help deepen one's posture and control one's energy.
How: Try sitting up straight and take a few normal breaths. Then, try to make a "haaaahhhh" sound as you exhale. Do it again you can comfortably. To deepen the effect of the breathing technique, try closing your mouth and forcing your voice through your nose.s
Good luck!