Conscious breathing is a potent tool for promoting well-being, and in this explanation, we will delve into the reasons why.
Even though breathing happens automatically, it actually involves voluntary muscle contractions and uses multiple muscles, which requires energy. Our bodies have naturally learned to operate on autopilot, enabling us to breathe without needing to focus on it too much. However, the simple action that we carry out numerous times throughout our lives holds great significance for our bodies. Blood oxygenation, heart rate, and mental and muscular relaxation are established as a result of this action.
It’s not a coincidence that when you’re really focused on something, you might feel a sense of “lack of air” or “apnea” in a stressful situation. Both terms are related to the fundamental action of breathing, which involves inhaling and exhaling air from our body. Absolutely, practicing conscious breathing, which involves taking slow and deep breaths, can have a beneficial effect on every aspect of our body. The main focus of this breathing technique is the diaphragm, which is a muscle responsible for changing the volume of the thoracic cavity. When the diaphragm contracts or expands, it causes the lungs to fill up with air or release it.
Training is essential for breathing well, just like training other muscles in the body. Eastern disciplines have long recognized the connection between athletic movements and breathing, considering them to be complementary aspects. We had the pleasure of meeting Rajan Gualtieri, a mindfulness and meditation expert, at the inaugural Wiji Surf Fest. The event, held on Friday, September 8 at the Milan Base, was a celebration of surf culture and sustainable living. We had a conversation with him about the significance of being mindful of our breathing.
Rajan explains that mindfulness is a practice that involves exercises and a particular mental attitude. It helps to direct attention towards a specific thing while being fully present in the current moment. In order to be practical, we move beyond the idea of multitasking and instead focus on doing one thing at a time with full concentration. This enables us to use less energy, complete tasks more quickly, and achieve significantly better outcomes.”
Meditation is also centered around the act of breathing. Breathing is often considered a natural process, but upon closer observation, many of us may notice that around 90% of people tend to have shallow breathing that only reaches the chest. Unfortunately, this poses several issues as it hinders our ability to adequately oxygenate the blood, including the brain. Consequently, it becomes more challenging for us to achieve a focused state necessary for accomplishing tasks. In addition, it’s worth noting that poor breathing can lead to postural problems. Make conscious breathing a habit.Focusing our attention on what we are doing becomes our training, our gym. It helps us stay focused. You can train your breathing by dedicating just 10 minutes a day to it. The key is to maintain consistency in your practice. Developing the ability to concentrate and perceive signals becomes easier with practice in paying attention to the body, even during moments of stress or anxiety.
Afterwards, Rajan instructed us on five distinct exercises that not only help our bodies become accustomed to conscious breathing, but can also serve specific purposes.
Conscious Breathing
Position your left hand at the level of your chest and place your right hand on your belly. Take a deep breath, focusing solely on the sensation of your belly hand moving. To achieve a more relaxed state, it is recommended to perform the breathing exercise while lying on your back. You have the option to breathe through your nose or mouth, as the key focus is on engaging the diaphragm. By doing so, you can also experience a gentle massage of the internal organs.
4-7-8 against insomnia
Doing this exercise can be really helpful in overcoming a bout of insomnia. To perform this technique, you need to lie down and inhale in four counts, which should be done at a quicker pace than four seconds. Then, hold your breath for seven counts and exhale by slightly parting your lips in eight counts. Counting helps us stay focused on our tasks and prevents our mind from wandering into unrelated thoughts.
Alternate nostril breathing
To perform this exercise, use your right hand’s thumb to close your right nostril and inhale through your left nostril. To do this, start by using your thumb and index finger to close both of your nostrils. Hold your breath for a few seconds, and then inhale through the inside of your thumb. Perform this exercise for each finger of the hand, both in the forward and backward direction. This encourages us to keep our minds occupied and prevents us from overthinking. Looking at our hand in front of our eyes can help us regain concentration.
with the whole body
You can do this while standing to help relieve tension. To perform the exercise, start by bending your legs slightly. Inhale deeply, allowing your belly to expand, while simultaneously raising both arms upwards. Then, exhale forcefully, releasing the tension as you swing your arms back down.
