Benefits of Mindful Breathing
The scientifically proven benefits of mindful breathing have begun to emerge over the last few decades. Some of the benefits are as follows:
1. Mindful breathing has a positive effect on thought and mood.
Research has found that deep breathing decreases both discomfort and improves optimistic unconscious thinking, both of which have the power to influence our mood. Because mindful breathing offers us an anchor in our direct experience, mind slows down as we channel our concentration. As the mind slows, we gain greater perspective over the habitual thoughts that move through us subconsciously.
2. Mindful breathing decreases stress
When we breathe in our minds, the mind begins to slow down as we concentrate on the life force within us. This concentration tends to intensify the intake, which causes a calming reflex and decreases cortisol output in the body. Cortisol is known as the primary stress hormone, which reduces our stress experience.
3. Mindful breathing helps to improve sleep.
What holds many people back from falling asleep at night (or keeps them up in the middle of it) is a racing mind. Mindful breathing provides an anchor for these racing thoughts. Helping us to let go of the past and future so that we can fall more effortlessly into sleep.
4. Mindfulness Techniques for Depression
Mindfulness is used in depression treatment to reduce symptoms and decrease the risk of relapse. One research of 11 people suffering from depression found that there are three keys to make depression treatment successful in mindfulness
- Mindfulness allows patients to learn to be present in the moment, which enables them to pause for a moment, to consider their own thoughts and feelings, and to choose an answer not based on their current emotions.
- Mindfulness shows patients that saying "no" to others is acceptable, which helps them maintain their own lives and improve self-confidence.
- Mindfulness allows patients to be present with others, meaning that they are more aware of the state of their relationships and are better able to acknowledge their own communication problems and thus more effectively relate with others
5. Mindful breathing Stimulates the brain.
Breath centered techniques help control natural chemical messengers in the brain that enable the brain to establish neural connections between cells. This is assumed to be one of the possible pathways that contributes to the perception that conscious breathing leads to a more positive state of mind.
Facts about Breathing
The average person takes between 17,280 and 23,040 breaths a day. Slouch position will cause low blood oxygen levels that can result in abnormal circulation and cause the following symptoms:
- Shortness of breath
- Headache
- Restlessness
- Dizziness
- Rapid breathing
- Chest pain
- Confusion
- High blood pressure
To use the mindful breathing technique, focus on the following breathing pattern:
- Empty the lungs of air
- Breathe in quietly through the nose for 5 seconds
- Exhale forcefully through the mouth, pursing the lips and making a "whoosh" sound, for 7 seconds. Repeat the cycle up to 5 times.
- Keep all your (head to toe) muscles relaxed and listen to positive music or anything which makes you feel positive.