In this article I want to look at conscious breathing and conscious breathing techniques, as many of us don’t even think about how we breathe anymore and the way we breathe can have enormous effects on our long term health.
Have you heard this saying:
‘Anxiety and fear dissipate quickly when countered with conscious breathing.’
So next time you are feeling stressed try to breathe deeply and consciously and see how that makes you feel.
The signals our bodies use to tell us we need to cleanse ourselves physically, mentally, and emotionally are multifaceted and often mirror symptoms we associate with illness.
If we heed these signs, we not only feel better quickly but can also stave off poor health before it can start. These quick fixes and conscious breathing techniques will help to get you started.
Healing And Conscious Breathing Techniques
If you struggle with pain, stress, insomnia, believe it or not, simply learning some conscious brething techniques may help to relieve your symptoms.
Breathing is something that seems very simple, because it is something we do automatically without thinking. The problem is that sometimes we forget to do it properly and do it consciously. Especially when we are experiencing stess or are feeling emotional. It’s critical to breathe deeply through all the tears and fears so that all of our pent up energy gets released.
There are many breathing practices like meditative breathing, yoga breathing, or conscious connected breathing that can teach us how to breathe deeply.
When we are anxious, we tense up and sometimes forget to breath. You actually need to breathe through what is happining to you. There are many different types of conscious breathing techniques and the goal with all of them is to take in as much oxygen as we can. Always try to breath in through your nose.
Let’s try one of the conscious breathing techniques called circular breathing.
Breathe in for four seconds and then breathe out for four seconds. Repeat this cycle at least three more times. You may notice a tingling feeling in your body if this is the first time you are trying this. Things may now seem a little clearer for you and it is this clarity that you get that allows you to think and move through difficult situations.
Another conscious breathing technique is called mindful breathing. This is simply focusing on your breathing as you breath in and out. Think about the air going in and out and how it is making your body feel. If your mind starts to wonder, bring it back to focus on your breathing.
Pranayama or yoga breathing is another way of breathing which is more advanced. This is breathing in and out as slowly and deeply as you can. This is a great way of relaxing the body and the mind.
Then there is Bhastrika Pranayama breathing, which is rapid inhalation and exhalation. One takes quick breaths which are active and fast using the diaphram forcefully. The aim is to do this 30 to 40 times, then take a deep breath and expel all the breath from your lungs. Now hold and see how long you can do this. Don’t panic if you feel weird, it is just because you are not used to it.
Bhastrika breathing will energise your body and mind, is great for anxiety and also good for your lungs, especially if you are coming down with a cold or flue. It also enhances your immunity.
Another type of conscious breathing to try is Diaphramatic breathing which involves breathing in fully engaging the belly and pushing the diaphram down as you breath in. So your rib cage should go out sideways while your tummy goes out.
The easiest way to do this is lying down. Place one hand on your tummy and feel it as it expends as you breathe in and flatten as you breath out. The other hand should be on your chest and remain still as you breath in while your tummy expands. Practise this for five to ten minutes a day if possible.
We’re not used to being with ourselves because we are so busy racing against time and juggling multiple tasks. Breath work or conscious connected breathing is a way to reset your mind to be present right now. Whatever you do, don’t stop breathing. We are species that need oxygen. Don’t deprive your body of all the oxygen that it needs. Bring your consciousness inward so that you can clear the debris in your body or your life.
More Tips For A Healthier You
Tip Number 1:
Applying pressure to the acupressure point between the thumb and forefinger can release blockages causing pain, tension, and fatigue. You can relieve a headache naturally by squeezing for 20 seconds and releasing for 10 seconds, without letting go, four times.
Tip Number 2:
To breathe freely, irrigate your nasal passages with a neti pot and warm salt water. As you clear and soothe the sinuses, congestion associated with allergies or infection will gradually disappear.
Tip Number 3:
Apple cider vinegar is a powerful purifying and detoxifying agent. Soaking for 20 minutes in a warm bath infused with two cups of apple cider vinegar pulls toxins from the body and can clear blocked energy.
Tip Number 4:
The foods you eat can have a profound impact on your outlook and mood. Eating a small yet satisfying meal rich in complex carbohydrates can lift your spirit and help you let go of feelings of anger, irritability, and depression.
Tip Number 5:
Anxiety and fear dissipate quickly when countered with conscious breathing because concentrating on the breath enables you to refocus your attention inward. You can ground yourself and regain your usual calm by taking a series of deep belly breaths as you visualize your feet growing roots that stretch miles down into the earth.
Lie on your back and breath deeply making sure the breathe reaches down into your belly. You can put your hands on your belly to make sure that it rises and falls.
Tip Number 6:
Though tuning out can seem counterproductive, a few minutes spent lost in daydreams or listening to soothing music can help you see your circumstances from a new angle when you feel frustrated. Focus on your breath if you can as this will help you to concentrate on the moment.
Tip Number 7:
If you feel like you are getting sick, brew a wellness elixir. Simmer three sliced lemons, one teaspoon freshly grated ginger, one clove freshly minced garlic, and one quarter teaspoon cayenne pepper in five cups water until the lemons are soft and pale. Strain a portion into a mug and add honey by tablespoons until you can tolerate the taste. Drinking this potent mixture of antibacterial, antiviral, and antifungal ingredients three times each day can ensure your symptoms never progress into a full-blown illness.
Success with conscious breathing does take time and practise, so be patient with yourself and make this a daily habit to reap the long term benefits.
Breathing defines the difference between life and death.
Controlled and conscious breathing defines a better life in between. Ayurveda has researched and proved this fact.
Thank you for bringing out this blog. It will help people immensely. Vastrika Pranayam is excellent and I saw it with a thriving cancer patient doing it every morning and relieving the anxiety and stress of the chronic illness.
It really doesn’t cost to live a healthy and stressless life.
It is incredible how breathing techniques can add health to your life.
Thanks for stopping by and commenting Anusuya and you are right about conscious breathing helping people. I can already feel the stress float away when I try it for myself.
I believe in the power of conscious breathing techniques. I have never felt so rejuvenated, calm, and relaxed after doing one exercise in a class before this. It is so beautiful to be able to breathe consciously and feel the stress float away. It really can help people feel more in control of their impulses. I am hooked!
You are one of many who are realizing the benefits of just taking the time to breathe and breathe consciously.
You are so correct when you say we have forgotten how to breathe properly. When I first learned Transcendental Meditation I was taught how to breathe deeply and clear my mind completely. The mixture of these two actions left me feeling refreshed and in far better mental health. A great reminder for me to get back to those lessons. Thank you
Yes we all need constant reminders to return to our routes every now and then.