Last updated on April 14, 2022
We breathe all day without giving much thought. Have you ever wondered why mindful breathing is good for your mental and physical wellbeing? Breathing comes naturally to all living beings, and it’s such a simple act that we often overlook its benefits. Since breathing is an involuntary act, we ignore it. If you practice mindful breathing, it’s not only effective in combatting stress, but you are definitely on your path to holistic wellness.
What is Mindful Breathing?
Mindful breathing is the practice of concentrating on your breath. The beauty of this simple act is that it is easy to practice anywhere and anytime. All you need for cultivating the habit of mindful breathing is some motivation and a positive outlook. Since ancient times this simple technique has been practiced and preached by Buddhists and Yogis.
How to Do Mindful Breathing?
The best way to practice mindful breathing is to focus your attention on your breath. Sit in a comfortable position and gently inhale and exhale. Coming to your eyes, you can either keep them open or closed. While you’re practicing mindful breathing, make sure to diversion your attention only on your breathe and not on any external objects or thoughts.
Health Benefits of Mindful Breathing
- Combats stress and reduces anxiety- One of the most effective ways to treat stress-related problems is to practice mindful breathing. When you take a deep breath, a message is sent to the brain to calm down. According to reports in the journal Cognition & Emotion, “Manipulating the breath can alter how you feel, accounting for 40% variance in feelings of joy, anger, fear, and sadness”.
- Improves brain function- Practicing mindful breathing keeps your brain active and healthy. According to some findings, conscious breathing reduces dementia and strengthens brain cells. This simple technique affects brain areas associated with emotions, tolerance to pain, thinking, and body awareness.
- Aids with respiratory problems- One of the common health issues faced by people with lung diseases is shortness of breath. According to some studies, practicing mindful breathing is an effective treatment for reducing the symptoms of lung illness.
- Lowers blood pressure- Breathing at a steady rate revives the parasympathetic nervous system. That further reduces chemicals related to stress in the brain and increases vascular relation that lowers blood pressure.
- Increase longevity- When you take a deep breath, you activate your cardiovascular and nervous systems. Each inhalation and exhalation restores the damaged cells in your body. It’s one of the best ways to increase longevity.
- Decreases the chances of burnout- In today’s modern world, people are prone to get burned out in their personal and professional lives. Mindfulness breathing reduces the chances of being exhausted and, in turn, aid in better productivity both at work and at home.
- Reduces chronic pain- Mindful breathing is also an effective way to combat chronic pain. This simple technique regulates the somatosensory cortex, an area of the brain responsible for processing pain. Practicing mindful breathing every day can also reduce reliance on pain medication.
Unwind and Relax After a Busy Day With The 4-7-8 Breathing Workout
- Find a stress-free environment.
- Sit in a comfortable posture with your back straight.
- Move the tip of your tongue behind your upper teeth in the front.
- Take deep exhalation through your mouth, leaving your tongue behind your teeth.
- Close your mouth, gently inhale and count to four. Hold your breath and count to seven. Now exhale completely through your mouth, counting to eight.
- Repeat the exercise by taking deep inhalation three more times.
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This is awesome. Thanks
Great read!