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With the help of different breathing techniques, you can both "start" the nervous system and increase productivity, as well as calm down and fall asleep quickly after a hard day at work. All you need is a little patience and the ability to concentrate on your breathing. Below are the 4 most effective breathing practices to help you in a wide variety of situations.
Sleep quality is influenced by many different factors: from what you ate for dinner, ending with what happened during the day. It is often very difficult to fall asleep: even in the presence of physical fatigue, thoughts are occupied with solving some pressing problems, which makes you lie at midnight without closing your eyes. Breathing comes to the rescue in such a situation. Here's what to do:
- Sit upright and concentrate on your breathing.
- As you take a deep breath, watch the lungs fill with air and expand.
- Likewise, carefully observe the exhalation.
- Breathe slowly and steadily.
- Do about 30-40 reps.
When you concentrate on your breathing, all negative thoughts that prevent you from falling asleep recede into the background. You yourself will not notice how you fall into a deep restful sleep.
Against anxiety and stress
Stress is an integral part of our life, and even more so in the current circumstances. Stress reactions have a detrimental effect on the body, but this effect can be minimized. Adaptogenic substances and proper breathing will help in this. Whenever you feel anxiety overtake you, follow these instructions:
- Sit with your back straight, you can lean on a wall - posture is extremely important in this practice.
- Pinch the left nostril with your finger and slowly inhale through the right.
- Now pinch the right nostril and exhale slowly through the left.
- Continue breathing this way for 5 to 15 minutes.
This breathing practice helps not only to concentrate on breathing, but also slightly changes the principle of oxygen supply to the blood, which has a calming effect on the nervous system, thereby reducing the level of anxiety.
Until someone is able to calm down the nervous system and relax, someone, on the contrary, is very difficult to "start" it. Many office workers find it difficult to work at home: attention is scattered, concentration is at zero. Here, too, correct breathing will come to the rescue - a special technique "square
- Sit up straight, straighten your shoulders and straighten your back.
- Take a deep breath, counting to 4 silently.
- Now hold your breath for 4 counts.
- For the same 4 counts, exhale slowly.
- Hold your breath again for a count of 4.
- Continue breathing for 5-10 minutes.
This breathing technique also works with blood oxygen levels to increase performance and concentration and energize you for a full day at work.
Breathing regulates the normal course of many processes in our body, so do not underestimate its importance. If you have a headache or feel weak, try breathing correctly with this pattern:
- Take a deep breath for 4 seconds.
- Then exhale for 6 seconds.
- continue for 5-7 minutes.
This practice normalizes the body's respiratory and humoral functions and blood pressure.