Why it's good to control our breathing

• April 25, 2024

The correct breathing is the best tool at our disposal to normalize the states of nervousness , irritability and anxiety, caused by factors such as work, studies and bad eating habits.

The therapist Therese Borchard , in his book "The Pocket Therapist"He mentions that inspiration is the foundation of sanity or sanity, it is a way in which we provide, to our brain and all our vital organs, with the oxygen necessary for survival.

Among the benefits of good breathing we find that it helps us to reduce muscle tension and the fatigue in addition to eliminate toxins within our systems.

The states of nervousness or anxiety, often associated with shallow breathing and muscle aches.

This happens because not oxygenate enough, our body demands air and weakens, the brain translates these signals as stress and tries to draw our attention to do something about it.

To reverse this symptom and benefit from it in a therapeutic way, we must become aware of our internal environment through voluntary sighs, which release our inner tension , causing a forced breathing that gives us a sensation of wellness Y relaxation .

The whole body and muscles are involved in the breathing process, but the diaphragm It is the most important muscle. Separates the thorax from the abdomen and allows, through breathing, the oxygenation correct of our body.

The breath has three great moments

1. The inspiration (inhalation) is the time in which we take air and introduce it to the lungs.


2. The exchange of gases is done inside the lungs.


3. The Expiration it is the moment when the carbon dioxide of the inside of the body.

3 exercises that will help you feel better

There are hundreds of techniques to be able to have a deep and controlled breathing, but there is one that is one of the simplest and most effective known as "Four Step” (4 steps method ).

1. Inhale slowly in a four count


2. To hold the ara for four times


3. Exhale slowly with the lips slightly open in four accounts


4. Rest by 4 times (without breathing )

It is essential that they be made two normal breaths , before starting the exercise again. It is recommended to do it 4 a 6 times consecutive or until achieving the desired tranquility effects.

If you want to be really ambitious you can try the following exercise:

1. Place you language on the palate, just behind the incisive teeth (front)


2. Breathe in slow motion by the nose while you count up to 4, placing your hands on the abdomen so that you can feel how the air enters your body.


3. Support your breathing for 7 times


4. Exhale slowly while you count up to 8.

Then we leave you a third breathing exercise, This will help you improve your digestion.

Practice these exercises for a little while each day and you will see how your physical and emotional health improves.

Video Medicine: How to Practice Belly Breathing - Nemours Children's Health System (April 2024).