{"id":6648,"date":"2019-05-23T04:44:28","date_gmt":"2019-05-23T04:44:28","guid":{"rendered":"https:\/\/simplyhealth.today\/?p=6648"},"modified":"2021-04-05T20:38:10","modified_gmt":"2021-04-05T20:38:10","slug":"15-reasons-why-a-simple-breathing-exercise-can-save-your-sanity","status":"publish","type":"post","link":"https:\/\/simplyhealth.today\/15-reasons-why-a-simple-breathing-exercise-can-save-your-sanity\/","title":{"rendered":"15 Reasons Why a Simple Breathing Exercise Can Save Your Sanity"},"content":{"rendered":"\n
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A simple breathing exercise can bring a person\u2019s mind back to the essence of living.  In today\u2019s advance age, communication and attention-grabbers can come at an individual from multiple avenues at one time, (ie. email, text message, phone call, and immediate environment, not to mention the array of social media sites and notifications there).  <\/span><\/p>\n\n\n\n

Believers and practitioners of a simple breathing exercise often feel the singularity of focus and substance of focus that the breathing exercise brings are very healthy for the mind, even more so than anything.  While this is typically seen as being incredibly beneficial for the body, as well, many see it as ultimately being a healing tool for the mental\/emotional state, which inevitably will heal the body, too.  <\/span><\/p>\n\n\n\n

Listed below are eight reasons why a simple breathing exercise can save your sanity.  Feel free to play with different ones to find the one you like most.  <\/span><\/p>\n\n\n\n

1.Focus:  <\/strong><\/span><\/h3>\n\n\n\n

Drishti is Sanskrit for focus or attention. <\/span>Choosing one focal point is very good for the mind.  Behavioral and psychological sciences have shown that we can truly only focus on one thing at a time.  Once our focus is split, performance and quality immediately start to drop.  <\/span><\/p>\n\n\n\n

The more things we focus on, the lower our quality falls.  Attention Deficit Disorder comes to mind as an example of how a lack of focus can cause issues in one\u2019s life.  This is one reason that it is beneficial to practice focusing on one thing at a time, such as the breath\u2026 the thing that is always with you, always there for you.  <\/span><\/p>\n\n\n\n

It (as it turns out) provides each person with an array of options\u2026 like- mental entertainment, inner awareness, physical benefits such as providing oxygen <\/a>to the body, and maybe even more ways that we have yet to encroach upon. \u00a0<\/span><\/p>\n\n\n\n\n\n\n\n

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2. Oxygen:  Oxygen is necessary for healing.  <\/strong><\/span><\/h3>\n\n\n\n

This is recorded and published by the National Center for Biotechnology Information. \u00a0 Sick patients often wear oxygen masks in treatment<\/a>.\u00a0 It is an element that produces a calming effect on human beings.\u00a0 (Also likely in mammals across the board, but we\u2019ll stick to the one topic on hand for now, in step with our theme of the singularity of focus here.)\u00a0 <\/span><\/p>\n\n\n\n

When we focus on our breath, such as in Sama Vritti, or Equal Breathing – where an individual counts through the inhale, and then counts to the equal, or same, number on the exhale, we are giving our bodies the greatest chance of benefit from the air we are breathing.  When counting to higher numbers for Sama Vritti, such as eight seconds, we are allowing for the fullest breath we are able to comfortably allow in, with all its oxygen and benefiting elements.<\/span><\/p>\n\n\n\n\n\n\n\n

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3.<\/strong> Release Carbon Dioxide:  <\/strong><\/span><\/h3>\n\n\n\n

Our bodies produce carbon dioxide<\/a>\u2026 yeah, that stuff we don\u2019t want inside us. Progress in Brain Research journal explains carbon dioxide as a contributor to anxiety, as the body sees its increase as signaling suffocation.\u00a0 But, our external environment feeds off it, like trees and plants.\u00a0 <\/span><\/p>\n\n\n\n

And so, we live in perfect harmony with our surroundings (if you have nature around you still).  So, if you want your garden to grow and your insides to flourish, try a simple breathing exercise, such as Abdominal Breathing – where one hand is placed on the abdomen and the other on the chest.  <\/span><\/p>\n\n\n\n

Inhaling through the nose slowly allow the air to fill your lower lungs to where your abdomen ends up raising, as opposed to your upper chest area.  Inhale as much as possible, and then exhale as much as possible to release all carbon dioxide from the body.  <\/span><\/p>\n\n\n\n\n\n\n\n

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4.<\/strong> Self-Focus (Inward Focus):  <\/strong><\/span><\/h3>\n\n\n\n

So many things outside ourselves demand our attention, material goods- such as money or the like, and\/or emotional care.  It can become difficult to find time to take care of oneself if we allow the external world to have access to us constantly, like many of us do these days with the multiple capabilities of the cell phone.  <\/span><\/p>\n\n\n\n

Setting aside a time each day to practice a simple breathing exercise <\/a>can bring the focus (Drishti) inward on oneself\u2026 the place that is often forgotten and\/or neglected for a multitude of reasons.\u00a0 While we do have external responsibilities, it is important to never forget the self and one’s set of responsibilities and opportunities to that.\u00a0 <\/span><\/p>\n\n\n\n

If breathing by itself seems too mentally mundane or boring, one can play Tibetan singing bowls initially for entertainment for the mind while attempting the practice of focusing inward.  Self-care is a wonderful thing.<\/span><\/p>\n\n\n\n\n\n\n\n

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5. Self- Control:  <\/strong><\/span><\/h3>\n\n\n\n

Ultimately the only thing a person has control over is themselves.  This practice can remind individuals of this tough but true nature of reality.  Ultimately, it is a good thing that we only have control over ourselves, however\u2026 this world we live in sometimes encourages us to try to do more than just that, it seems sometimes.  <\/span><\/p>\n\n\n\n

Or maybe, our own desires leads our minds down a path of wanting more\u2026 either way\u2026 the practice of a simple breathing exercise physically reminds us of the truth that is, and the way it should be.  <\/span><\/p>\n\n\n\n

Progressive Relaxation may be tried for a mental health<\/a> and wellness activity by lying flat and still on the floor ideally, wherever is fine, though, and starting at one toe tensing and then releasing each muscle group (tensing on the long inhale, and releasing on the long exhale).\u00a0 Continue through the body until reaching the top of the head.<\/span><\/p>\n\n\n\n\n\n\n\n

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6. Relaxation:  <\/strong><\/span><\/h3>\n\n\n\n

Relaxation is an essential element of sanity.  Sometimes we get wound uptight\u2026 thinking we can control it all\u2026 thinking that the harder we work, the better off we will be…  While there may be some logic there, the true wisdom of it is that the low energy space is essential to balancing out the high energy states to maintain a healthy energy state overall.  <\/span><\/p>\n\n\n\n

By practicing a simple breathing exercise one time or more per day, you are vastly improving your chances for sanity.  Try Nadi Shodhana, or Alternate Nostril Breathing, wherever you are located or oriented.  This one is said to promote mental clarity, specifically, on top of relaxation.  <\/span><\/p>\n\n\n\n

The thumb will close the nostril <\/a>while inhaling through the opposite side; then, the right ring finger covers the other nostril while the thumb is lifted slightly to allow carbon dioxide to flow out that nostril.\u00a0 Repeat in the opposite direction.<\/span><\/p>\n\n\n\n\n\n\n\n

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7. Reduce Cortisol:  <\/strong><\/span><\/h3>\n\n\n\n

Stress and sanity are negatively correlated\u2026 the more stress you have, the less sanity (typically) you have when held at high levels over time.  Psychoneuroimmunology studies suggest that stress causes and exacerbates mood disorders over time.  So let\u2019s keep it to a minimum, okay?  <\/span><\/p>\n\n\n\n

Cortisol <\/a>is a steroid hormone the body releases during states of high stress. \u00a0 High levels over time cause major problems (bruising, osteoporosis, etc).\u00a0 Medical News Today, and specifically Dr. Daniel Murrell, support simple breathing exercises as a top way to reduce stress, thereby supporting one’s mental health and wellbeing (AKA:\u00a0 sanity).\u00a0 <\/span><\/p>\n\n\n\n

If you\u2019ve tried the other breathing technique on here and are looking for one more mentally stimulating, try Guided Visualization.  If you\u2019re at a loss, simply Google the term for a list of many audio or YouTube clips for free.  Basically, while deep breathing, one will imagine their happy place.<\/span><\/p>\n\n\n\n\n\n\n\n

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8. Balance:  <\/strong><\/span><\/h3>\n\n\n\n

In the midst of the intellectual and physical demands of the day, some serene deep breathing exercises can bring a state of balance back.  This helps invoke a state of calm, present (in the moment), the integrity of self.  It helps you remember where your boundaries are, between you and the rest of the world around you.  <\/span><\/p>\n\n\n\n

Try Kapalabhati, or Skull-Shining Breath, to awaken your inner strength <\/a>and shine.\u00a0 This is a great one to practice at the start of your day to wake yourself up more, or to build courage and inner strength and clarity before a big event.\u00a0 Start by taking a long, slow, deep inhale through the nose; then, push the breath out firmly from the abdominal muscles, through your nose.\u00a0 Repeat this, eventually getting to where you are inhaling and exhaling this way about once per second or two.<\/span><\/p>\n\n\n\n\n\n\n\n

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9. Activate the Lymphatic System
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When you\u2019re feeling stressed <\/a>out, your breathing can help you bring your mind back under control and relieve the stress. When you feel like things are spinning out of control, and you need to calm yourself, breathe in deeply for three seconds, and then exhale slowly for seven seconds.
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This breathing exercise helps to activate the lymphatic system, calming you down. This breathing exercise is useful in stressful situations where you find yourself teetering on the brink of an emotional meltdown.
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By activating the lymphatic system, your body goes into an \u201cautopilot\u201d mode, where it scavenges toxins from your bloodstream and tissues, filtering them through the lymph nodes, excreting them from the body.
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The lymphatic system works hand-in-hand with the nervous system to reduce feelings of stress and anxiety, returning you to a sound state of mind. The key with this strategy is to exhale for twice as long as you inhale, and always keep your breath under control.<\/p>\n\n\n\n

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10. The Wim Hof Method
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Wim Hof is a Dutch national that rose to fame in 2018 for his unusual stance on breathing, and how it controls the body. Wim is the only human being who has ever climbed Mount Everest in nothing but shoes and a pair of shorts.
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The man has also competed in the Arctic marathon dressed in the same garb, and he is well known for his tremendous feats of underwater swimming \u2013 in freezing conditions.
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Wim believes there is a connection between a cold environment, our breathing, and the effects of these factors on our health. Wim dedicated his entire life to studying the effects of oxygen consumption in a variety of circumstances.
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As a result of his studies, Wim created the \u201cWim Hof Method.\u201d His proprietary breathing technique helps to activate the lymphatic and nervous systems<\/a> while increasing CO2 tolerance in the gaseous exchange of oxygen and CO2 in the lungs.
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As a result, people who practice the Wim Hof Method find that they are calmer under stressful conditions.<\/p>\n\n\n\n

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11. Enhance Circulation
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The health of our circulatory system becomes more critical as we age. Seniors may lose some functionality of their circulatory system, especially if they are dealing with chronic disease. As a result, some seniors with circulatory problems, and other diseases like diabetes \u2013 may end up experiencing a loss of circulation <\/a>in their extremities, such as the toes and fingers.
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Completing a set of breathing exercises once or twice a day can dramatically improve your circulatory capacity \u2013 even if you are a senior. During the morning, find a quiet place where you can be alone. Close off all distractions, sit upright on the floor with your legs crossed and your eyes closed.
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Tilt your head upward slightly to improve airflow through the airways, and then practice breathing to activate the lymphatic system. Remember to extend your exhalation twice as long as your inhalation. Breathe deeply and imagine that you are pulling the air down toward your navel.<\/p>\n\n\n\n

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12. Enhance Digestion
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Did you know that breathing can help you with digesting your meals? Diaphragmic breathing involves breathing deeply and then controlling the exhalation for as long as possible. Practicing this breathing strategy helps to drive more oxygenated blood into the digestive system, optimizing this biological process.
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People who are suffering from digestive disorders and diseases, such as celiac disease<\/a>, Crohn\u2019s, and IBS, can all benefit from breathing exercises to soothe the feelings of digestive discomfort associated with their condition. You may find it hard to complete your breathing exercises after eating, especially after a heavy meal. Therefore, we recommend you practice your breathing exercises before you eat.
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Before sitting down at the dinner table, take 5-minutes to practice your breathing exercises. The oxygenated blood helps to prepare the digestive system for the meal you are about to eat. Completing breathing exercises before you eat also helps to activate other critical organs in the body related to digestion and distribution of nutrients \u2013 such as the pancreas.
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13. Pain Relieving Effects
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If you sustain a critical injury accompanied by symptoms of pain, you can use breathing to manage the pain response. When we experience severe trauma, we often enter a state of shock.
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The body releases adrenaline and adrenaline-like hormones <\/a>to muffle the initial pain response. However, this state of shock may leave the affected individual unable to comprehend the gravity of their situation.
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If you find yourself incurring an injury, and there is no immediate medical response team available to assist you, try to control your breathing. Breathe in deeply for three seconds, and then exhale as slowly as you can for seven seconds. This breathing strategy helps to activate the lymphatic system, and calm the nervous system, reducing your pain symptoms until help arrives.
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By activating the lymphatic system, you induce a state of calmness and remove the anxiety from the situation. This breathing strategy works for all types of injuries, from minor to severe.<\/p>\n\n\n\n

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14. Calm Your Emotions
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Everyone experiences a point in their life where they tend to disagree with another person\u2019s viewpoints. Whether it\u2019s a family member, friend, boss, or someone you dislike, engaging in unproductive arguments can lead to you developing emotions of anger directed at the other person.
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Our society has no place for anger, and people that lash out at others for differing against their opinion, wind up locked away in prison on assault charges. When you feel anger taking over your mental state because of the words or actions of others, it\u2019s best to take a step back from the situation and evaluate your reaction to the person.
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If you feel emotionally upset or angry, then take a deep breath instead of lashing out at the person. Repeat the three-second inhalation, followed by seven-second exhalation to activate the lymphatic system<\/a> and calm your mind. You\u2019ll notice your feelings of anger toward the person dissipate, allowing you to continue or end the conversation in an amicable manner.
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