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Take a Breath
I wanted to go further in-depth on the importance of breathing and doing breathing exercises. I understand that this might sound mundane, yet I hope that you at least pick up a few tips to help combat anxiety, improve mindfulness as well as possibly help with heart disease.
There are several breathing techniques, and I will explain what I feel are the three most important ones, that only take a few minutes of your time.
1) Diaphragmatic breathing can help you use your diaphragm properly.
This type of breathing is particularly helpful in people that have breathing challenges due to chronic obstructive pulmonary disease (COPD), heart problems, or even cancer.
Benefits: It may help with challenges related to health conditions, such as:
- Boosts oxygen in your blood
- Lowers blood pressure and heart rate
- Reduces muscle tension
- Eating disorders
- Can help relieve stress, pain, and anxiety
- Improves lung capacity
- Improves blood oxygen levels
You should practice diaphragmatic breathing for 5 to 10 minutes 2 to 4 times daily.
When practicing diaphragmatic breathing, the stomach, rather than the chest, moves with each breath, expanding while inhaling and contracting while exhaling. Deliberately paying attention to each breath serves to distract and quiet the mind.
How to practice
- Place your palms on your lower back
- Inhale slowly through your nose, focusing on sending the breath into your lower back
- Exhale slowly through your nose or mouth
2) The 4-7-8 breathing technique is a breathing exercise that involves inhaling for four seconds, holding your breath for seven seconds, and exhaling for eight seconds. You should sit comfortably with you back as straight as possible. It's a simple and effective way to manage stress and anxiety.
How to practice: (repeat up to 3 times)
* Inhale quietly through your nose for a count of four.
* Hold your breath for a count of seven.
* Exhale forcefully through your mouth for a count of eight.
- This technique can help regulate the nervous system.
- It can improve mental and physical well-being.
- It can help reduce anxiety and stress.
- It can help you fall asleep.
3) Box breathing is a deep breathing technique that can help you feel calm and relaxed. It's also known as 4×4 breathing, square breathing, and equal breathing. Some people also practice affirmations while doing this, IE "I am here in the present", "I am strong and energized".
Before you begin it is recommended that you close your eyes and sit or stand with your back straight.
How to practice box breathing:
- Inhale slowly through your nose to a count of four
- Hold your breath for a count of four
- Exhale slowly through your mouth or nose to a count of four
- Hold your breath again for a count of four
- Repeat as desired
Benefits:
- It can help you cope with panic and stress when feeling overwhelmed.
- Helps you to sleep when you are having insomnia.
- Helps to control hyperventilation as you can instruct your lungs to breathe rhythmically.
- Helps you refocus when having a busy or stressful day.
- Eases panic and worry.
- Keeps you calm while preparing for the day.
- When making a big decision.
- Lowers blood pressure and decreases Cortisol — a stress hormone — which can improve your mood.
There are several other types of breathing techniques that can help[ with your mood and overall health, Some people even listen to quiet music in the background to help relax, plus it might prolong your exercise increasing it's benefits.
Personally, I like nature sounds like waterfalls and thunder showers. You can choose whatever music you like, even if you prefer singing, that can help with deep breathing as well...unless you have an awful singing voice like me ...LOL.
Good luck in trying this out, there are even breathing instructors.
Prayers,
Mandie
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