CURATION: THE IMPORTANCE OF KNOWING BREATHING

Hello friends of steemit, at this precise moment, I @ carolina73, after having a hectic morning and looking where to do my post. Product of stress, gave me what I say "difficulty breathing", product of my asthma and what my father would say "your bad way of breathing." That's why I take this information with you on small steps to learn to breathe and facilitate relaxation, but when you live agitated like me.

When you are under a lot of pressure, stress or nerves, when problems at work or with your partner seems to multiply, when you can not calm down after an argument with your boss or on the street. For all these moments (and many more) is that you can take advantage of breathing exercises to relax. Learn a little more about it in the following article.

Relaxation exercises are very good to put aside stress, nerves, anxiety and pressures, all so common today. They are very useful tools to start paying more attention to this wonderful process of receiving oxygen, without which, we could not live. We do not usually "lower a change" and stop to analyze what is happening, we simply breathe by obligation and as something mechanical.

Relaxation and breathing go hand in hand
These two similar words can go together and it is necessary that this be so. Think of those moments where you are angry or nervous. Your lungs do more work for the air to enter, you feel agitated, etc. Then, following this premise, we can expect that by slowing down the speed of breathing we can relax. In the same way that stress hurts the way we breathe, relaxation can improve it.

Practicing how to breathe (it may seem a bit strange to have to learn to breathe) is that you can reach a state of relaxation and proper calm. As a first step, you should know that conscious breathing is broad, slow, slow and with a certain rhythm. Repeating three or four times already allows to lower the revolutions and improve the nervous system, quieting the mind and fighting stress.
That is why some disciplines such as tai chi, yoga or meditation itself, pay close attention to breathing in order to reach the perfect state. It is not necessary to travel to India or become a "yogi" to be calm, but you can take advantage of certain exercises to relax and calm your anxiety or nerves.

It is a very simple and effective routine. It is not of concentration, but of reception (to sensations). Before you start, stretch a little and move to release the tensions and stretch the muscles. The position should be as comfortable as possible. If you do not "hold" to sitting in the lotus flower position (typical of meditation), you can practice reclining on the couch or lying on the bed. If it is cold, cover yourself because the body temperature drops when you relax. Close your eyes, relax your lips and jaw and focus only on breathing, without thinking about the problems that afflict you.
Breathing techniques to relax
Once you complete all the steps indicated above (which are general) it is time to choose one of the breathing routines listed below.

Equal breathing or Sama Vritti
Inhale through the nose counting to four and also exhale through the nose counting to four. That would be the basics. Once you have practiced several times you can continue counting to five, six or ten. The goal is to calm your nervous system, increase concentration and reduce stress. It is a very effective technique to do before going to sleep.

Abdominal breathing
Place one hand on your chest and another on your abdomen. When breathing, make sure that the diaphragm inflates with enough air to widen the lungs to the maximum. Perform between 6 to 10 slow breaths per minute. Repeat every day and you will see that your general state will change. It is also good for improving blood and heart pressure. It works best before an important event such as an exam, a wedding or a business meeting.

Breathing alternated by the nostrils or Nadi Shodhana
This breathing exercise, according to those who practice yoga, brings calmness and balances the body, uniting the regions of the brain. Start with a comfortable posture for you such as meditation (lotus flower). Place the right thumb in the right nostril, exerting some pressure, but not too much. Breath deeply. Keep the air in the lungs and change the capped nose, so you can exhale from the right. This works perfectly in those moments when you need to be focused and calm. In addition, it allows you to feel more awake or energetic and calm headaches.

Progressive relaxation
It is excellent to avoid tensions throughout the body. Close your eyes and concentrate on tensing and then relaxing the muscles, in groups of two or three seconds. Start with the toes, ankles, legs, knees, thighs, follow the buttocks, hands, arms, back, chest, neck, jaw and ends in the head. For each group, take a slow and deep inspiration, counting to five. It works anywhere, but it is advised at home. Be careful if you start to feel dizzy from hyperventilation.

Complete breathing
It is advisable to do it standing up, on a mat or blanket, barefoot or in socks, with comfortable clothes that do not fit too much. Inhale air through the nose very deep, so that the abdomen swells and the rib cage expands. You should also raise your shoulders a little and to help you a little more, stand on tiptoe. Keep the air in the lungs for a few seconds and then exhale slowly, "disarming" the posture, that is, lowering the soles of the feet, the shoulders and deflating the abdomen.
SOURCE: https://mejorconsalud.com/ejercicios-de-respiracion-para-relajarse/