Inhale. Exhale. Repeat: Here Are The Benefits of Controlled Breathing.
Breathe in deeply, inflating the stomach.
Take a break by holding your breath.
Exhale slowly, counting to 5.
Repeat 4 times.
Congratulation. You come from calm your nervous system.
Controlled breathing exercises, like the one you just did, are recognized to reduce stress, increase concentration and boost the immune system.
For several centuries, yogis have used breath control, or pranayama, to promote concentration and improve vitality.
The Buddha himself extolled the benefits of breathing meditation as one of the means of attaining enlightenment.
And now, scientific research is also beginning to prove that the benefits of this practice are indeed real.
Indeed, several studies have already shown that breathing exercises help reduce the symptoms of many diseases.
These exercises provide relief from anxiety, insomnia, post-traumatic stress disorder, depression and attention deficit disorder, among others.
"The benefits of controlled breathing are simply enormous," says Belisa Vranich, psychologist and author of the book Breathe.
"Controlled breathing is like meditation for those who don't have time to meditate."
Reduces stress levels
According to scientific studies, controlled breathing modifies the response of our autonomic nervous system.
It is this part of the nervous system that is responsible for unconscious functions of the body.
These functions include the heart rate, digestion, but also the way our body reacts to stress, explains Dr Richard Brown, co-author of a book on the benefits of controlled breathing, The Healing Power of the Breath.
By deliberately changing the way we breathe, it sends a signal to our brain which acts on the parasympathetic nervous system.
It is this part of the autonomic nervous system that slows down the heart rate and digestion, and promotes feelings of calm.
But that's not all, thanks to controlled breathing, the brain also slows down the activity of the sympathetic nervous system, which controls the secretion of hormones directly related to stress.
As you know, stress can worsen or trigger many disorders, such as anxiety and depression.
“Many of my patients who have taken up controlled breathing have seen their lives change,” says Dr. Brown, who leads breathing workshops around the world.
When you do slow, regular breaths, your brain receives the message that all is well and activates your body's parasympathetic response, says Dr. Brown.
Conversely, when you take rapid, shallow breaths, or you are holding your breath, then the sympathetic reaction is activated.
"If you breathe properly, then your mind will naturally calm down," summarizes Dr. Patricia Gerbarg, co-author of Dr. Brown's book.
Reduces symptoms of depression
Dr. Chris Streeter is Senior Lecturer in Psychiatry and Neurology at Boston University.
Recently, she did this study in which she measured the effect of daily yoga practice and controlled breathing on people with major depressive disorder.
After 12 weeks of yoga and controlled breathing, the subjects' depressive symptoms significantly reduced.
In addition, levels of gamma-aminobutyric acid, a neurotransmitter with calming and anxiolytic effects, increased in these people.
The results of Dr. Streeter’s study were presented at the International Congress on Integrative Medicine in Las Vegas.
Here's how Dr. Steeter sums up her study: “The results are exciting, and very promising.
They prove that by modifying only behavior of a person with depression, you may get better results than with antidepressants. "
Stimulates the immune system
Controlled breathing can also improve the immune system.
In this study from the Medical University of South Carolina, researchers recruited 20 healthy adults, who they separated into two groups.
They asked the first group to do 2 controlled breathing exercises, 10 minutes each.
Then, the researchers asked the people in the second group to read a text of their choice, for 20 minutes.
The saliva of people in both groups was tested at various intervals during the study.
The researchers found that the saliva of people in the breathing exercise group had lower levels of cytokines that are associated with inflammation and stress.
Convinced of the benefits of controlled breathing? So here are 3 simple exercises you can try at home right now:
1. The exercise of coherent breathing
No time to learn several breathing techniques? So this is the one you absolutely must try.
The goal of controlled breathing is to breathe at the rate of 5 breaths per minute. This represents approximately 6 sec for each inhale and exhale.
If you have never done breathing exercises, maybe 6 sec will seem a little difficult at first.
If so, just take it slow. Start with inhaling and exhaling for a count of 3 sec, and gradually increase to 6 sec. Look :
Illustration by Andrew Rae
1. While lying down, put your hands on your stomach.
2. Inhale slowly to make your stomach expand, counting to five in your head.
3. Pause for two seconds, holding your breath.
4. Exhale slowly, counting to 6.
5. Repeat this exercise gradually, for 10 to 20 minutes per day.
Note that you can also do this exercise while seated.
2. Exercise to relieve stress
When your mind is racing and you've been particularly stressed out, try this breathing exercise.
Not only does it help relieve stress but it also has the advantage of strengthening the abs. Look :
Illustration by Andrew Rae
1. Sit up straight on the floor.
2. Put your hands on your stomach.
3. Inhale,by leaning forward slightly and puffing up your stomach.
4. While tucking your stomach in and straightening yourself up, breathe out until you have completely emptied the air from your lungs.
5.Repeat the exercise 20 times.
Note that you can also do this breathing exercise while sitting on the edge of a chair.
3. Exercise to revitalize
Do you feel a loss of energy in the middle of the afternoon?
So get up and do this quick and easy breathing exercise.
This energizing "HA" exercise is perfect for revitalizing yourself and stimulating the body. Look :
Illustration by Andrew Rae
1. Standing straight up, bend your elbows and turn your palms up.
2. Inhale and, at the same time, pull the elbows back, still with the palms up.
3. Breathe out quickly, stretch your hands forward, turn your palms down, and say "Ha!" aloud.
4. Repeat this exercise quickly, 10 to 15 times.
Your turn...
Have you tried these breathing exercises to relax you? Let us know in the comments if they have worked for you. We can't wait to hear from you!
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Also to discover:
How To Fall Asleep In Less Than 1 Minute With A Simple Breathing Exercise.
17 Health Benefits of Meditation Everyone Should Know.
