More relaxation and energy through the right breathing technique

Are you often tired, stressed and have problems concentrating on your daily tasks? Maybe it’s because you’re not breathing properly.

Our body actually takes care of supplying the organism with oxygen automatically. A healthy person takes an average of 16 breaths per minute, unless they are particularly tense or physically active. This means that we breathe in and out about 10,000 litres of air a day. Normally, we receive an optimal supply of oxygen through so-called abdominal breathing, which is often also referred to as diaphragmatic breathing. In diaphragmatic breathing, the abdomen bulges slightly when we inhale and returns to its previous shape when we exhale. To do this, the body only has to expend a very small amount of energy and the lungs are optimally supplied with oxygen.

Practice makes perfect

Stressful situations or an awkward posture cause many of us to breathe significantly too shallowly and too frequently. Sitting hunched over in front of the computer can quickly lead to us not breathing enough over our stomach, but mainly over our chest. Therefore, we should always make sure that our sitting position is as upright as possible. In chest breathing, the abdomen does not bulge when we inhale, but is drawn in towards the spine. The oxygen supply to the lungs is not optimally guaranteed, which means that we have to take more breaths and use up our energy reserves unnecessarily, which leads to tiredness, lack of concentration and tension.

If you want to train diaphragmatic breathing, it is best to lie on your back, position your hands below your ribcage and bend your legs. While breathing in forcefully through the nose, the arching of the abdomen can be optimally controlled with the hands. The positive side effect of the exercise is that the body relaxes after a short time and recharges its energy.

App for it

More and more people are focusing on conscious and controlled breathing to get through the day more relaxed and energised. Beyoncé Knowles and Selena Gomez, for example, report that breathing exercises help them cope better with stressful situations, and Hillary Clinton relied on alternate breathing, known from yoga, during the US election campaign, using both nostrils alternately for inhaling and exhaling to calm her nerves before important events.

Of course, there are also more and more smartphone apps that can help stressed-out city dwellers stop blowing their tops. Want some examples? The app “Breathe2Relax” was originally developed by the US military to reduce the stress hormones of soldiers through targeted diaphragmatic breathing during wartime operations. Nowadays, it is available for free download and can also be used in much less nerve-wracking situations.

Apps like “Breathe+” and “Breathwrk” take a holistic approach. They prefer to encourage their users to breathe properly several times a day. Via push messages, they are regularly reminded to take a few minutes for a breathing exercise. The exercises vary depending on the time of day and the situation. The inhaling and exhaling rhythm is set by the app. In this way, the users are supposed to start the day powerfully in the morning, receive an energy boost in the afternoon and fall asleep relaxed in the evening.

Those who prefer to work on their breathing non-digitally can also book into one of the many breathing seminars offered in many yoga studios and wellness facilities. There you can hone your breathing technique under the guidance of trained coaches. The motto here is also: “Take a deep breath and don’t let yourself lose your cool!”.

Author: Tim


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