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BREATH

Breath, undoubtedly the most significant pillar among all, directly influencing the others!


Its extraordinary, almost "magical" capabilities allow us not only to impact the respiratory system but also our body, awareness, and mind! Properly performed, it can improve our well-being in a simple and effective way. Throughout evolution, we have changed our surrounding environment so much that we have lost our natural way of breathing. The process of inhaling and exhaling air has been completely disrupted by stress, sedentary lifestyles, unhealthy eating, overheated homes, and declining physical fitness. These factors have contributed to the development of poor breathing habits, which in turn are the first step towards many ailments in our bodies.

STEP 1

Observe what your breath is like and apply proper calm nasal breathing both day and night (using tape on the mouth may be helpful). The breath should be: quiet, rhythmic, calm, with the exhale slightly longer than the inhale.

STEP 2

Practice mindfulness in breathing (feeling the breath): during calm breathing, focus only on it, try to feel its movement in your body, if you don't feel it, place one hand on your chest and the other on your abdomen.

STEP 3

During breathing sessions, implement efficient breathing (so-called "umbrella breath") - it's a breath felt mostly on the lower ribs (diaphragm), which should remind us of an umbrella opening on inhale and closing on exhale. In this case, chest movements should occur in all directions and from each side: front, side, and back.

STEP 4

Use breath as a tool to calm the nervous system (reduce stress, promote calm concentration): inhale for 4 seconds + hold for 4 seconds + exhale for 6 seconds + hold for 2 seconds. Repeat at least 6 times.

STEP 5

Incorporate breathing exercises during physical activity (walking, running, cycling). Try to maintain nasal breathing at lower intensities, with higher intensity involving inhaling through the nose and exhaling through the mouth. Additionally, you can apply breath holding for a minimum of 15 seconds every minute of effort. Repeat the cycle 8, 10 times.

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