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Using Breathing Techniques for calmness and peace of mind

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Using Breathing Techniques for calmness and peace of mind

meditation

Breathing is a biological process that occurs naturally even when we are not aware of it, It is a primary function of our body and the only way to provide our vital organs with the oxygen they need. The role of breathing extends beyond that and if done properly breathing can help regulate our emotions and keep us calm and our minds peaceful.  

How does breathing help you calm down?

In a recent study scientists found an association between breathing and various emotional states.  Participants were asked to watch video clips that aroused emotions such as sadness, happiness, fear and anger.  When in a state of fear and anxiety participants breathing was fast and shallow compared with slow and full when they felt happy.  By adopting recommended breathing techniques it is possible to regulate your mood , alleviate stress  and calm your body and mind.

Psychologists also agree that controlled breathing has immediate positive effects on our physical and mental health. Try taking a deep breath and you will notice your heart rate slowing down. Mindful breathing has not only short term but also long term effects. If you practice mindful breathing on a regular basis you activate the part of your nervous system that is associated with resting and digesting and as a result you train your body to become calmer even during stressful situations.  Studies show that yoga and controlled breathing exercises are also effective in reducing cortisol levels in the body. In a recent study published in the journal Health Psychology, 57 people spent three months in a meditation retreat where they practiced mindful breathing and observational skills, and learned how to cultivate positive mental states, such as compassion. Their cortisol levels were measured before and after the study. When the researchers compared the results, they saw a significant reduction in the amount of stress hormones produced by the participants.

A popular technique I teach and recommend is Alternate Nostril Breathing (or in Sanskrit Anulom Vilom.)

Breathing through the right nostril helps increase the flow of oxygen in the left side of the brain whilst breathing through the left nostril benefits the right side of the brain. This gentle technique which is often practiced in yoga is said to cool the mind and emotion.

Method

  • Take your third finger and place it on your left nostril and breathe out from your right nostril.
  • Then breathe back from your right nostril and hold right nostril and breathe out from your left nostril.
  •  Continue to breathe in and out of the same side. 

 Feel as if you are taking in Positive energy and energising each cell

Benefits:

  • Body becomes healthy and strong by taking in good energy  
  • Balances left and right brain
  • Helps with sinus problems & calms the mind
  • Effective in blood flow to heart and gives one a positive attitude 

Another breathing technique I enjoying teaching is the Breathe of Fire, follow my step by step guide below. This is particularly good for distressing and strengthening the immune system.

Breathe of Fire –(Kapal Bhati Pranayam

Start with 1-2 minute and build to 5 minutes a day on an empty stomach /2 hours after eating 

Method:

  • Emphasis is breathing out deeply through the nose ( like blowing your nose )
  • As you breathe out the stomach will contract out / draw in wards automatically
  • The Exhalation will create a vacuum

Benefits:

  • Internal organs like Liver , kidneys  get massaged & exercised
  • Strengthen the immunity system 
  • Regulate weight
  • Helps to get rid of negative stress

Please note this technique is not suitable for pregnant women or after surgery. If you have high blood pressure please do it gently

Look for my video guide coming soon!

Using Breathing Techniques for calmness and peace of mind

 

Breathing is a biological process that occurs naturally even when we are not aware of it, It is a primary function of our body and the only way to provide our vital organs with the oxygen they need. The role of breathing extends beyond that and if done properly breathing can help regulate our emotions and keep us calm and our minds peaceful.  

How does breathing help you calm down?

In a recent study scientists found an association between breathing and various emotional states.  Participants were asked to watch video clips that aroused emotions such as sadness, happiness, fear and anger.  When in a state of fear and anxiety participants breathing was fast and shallow compared with slow and full when they felt happy.  By adopting recommended breathing techniques it is possible to regulate your mood , alleviate stress  and calm your body and mind.

Psychologists also agree that controlled breathing has immediate positive effects on our physical and mental health. Try taking a deep breath and you will notice your heart rate slowing down. Mindful breathing has not only short term but also long term effects. If you practice mindful breathing on a regular basis you activate the part of your nervous system that is associated with resting and digesting and as a result you train your body to become calmer even during stressful situations.  Studies show that yoga and controlled breathing exercises are also effective in reducing cortisol levels in the body. In a recent study published in the journal Health Psychology, 57 people spent three months in a meditation retreat where they practiced mindful breathing and observational skills, and learned how to cultivate positive mental states, such as compassion. Their cortisol levels were measured before and after the study. When the researchers compared the results, they saw a significant reduction in the amount of stress hormones produced by the participants.

A popular technique I teach and recommend is Alternate Nostril Breathing (or in Sanskrit Anulom Vilom.)

breathing

Breathing through the right nostril helps increase the flow of oxygen in the left side of the brain whilst breathing through the left nostril benefits the right side of the brain. This gentle technique which is often practiced in yoga is said to cool the mind and emotion.

Method

  • Take your third finger and place it on your left nostril and breathe out from your right nostril.
  • Then breathe back from your right nostril and hold right nostril and breathe out from your left nostril.
  •  Continue to breathe in and out of the same side. 

 Feel as if you are taking in Positive energy and energising each cell

Benefits:

  • Body becomes healthy and strong by taking in good energy  
  • Balances left and right brain
  • Helps with sinus problems & calms the mind
  • Effective in blood flow to heart and gives one a positive attitude 

Another breathing technique I enjoying teaching is the Breathe of Fire, follow my step by step guide below. This is particularly good for distressing and strengthening the immune system.

Breathe of Fire –(Kapal Bhati Pranayam

Start with 1-2 minute and build to 5 minutes a day on an empty stomach /2 hours after eating 

Method:

  • Emphasis is breathing out deeply through the nose ( like blowing your nose )
  • As you breathe out the stomach will contract out / draw in wards automatically
  • The Exhalation will create a vacuum

Benefits:

  • Internal organs like Liver , kidneys  get massaged & exercised
  • Strengthen the immunity system 
  • Regulate weight
  • Helps to get rid of negative stress

Please note this technique is not suitable for pregnant women or after surgery. If you have high blood pressure please do it gently

Look for my video guide coming soon!