Breathing

Breathing is undoubtedly the most critical bodily function. We can survive days without food, but only minutes without air. When someone is afraid or stressed, they breathe rapidly, unevenly, shallowly, and only with the upper lung space, increasing heart rate.

Deep and even breathing facilitates oxygen intake and maintains a steady heart rhythm. Fear and stress affect emotions and thinking, so proper breathing can improve your emotional and mental well-being.

Deep, slow breathing is conscious breathing, but few people practice it. Most breathe incorrectly or shallowly, leading to oxygen deficiency, which can cause insomnia, headaches, and lethargy. It is possible to learn proper breathing by following rules and practicing.

1. Breathe through the nose, not the mouth.
2. Avoid breathing too quickly, as this delivers oxygen only to the upper lungs. Deep breathing ensures oxygen reaches all parts of the lungs.
3. Inhale deeply so that your abdominal muscles expand. This type of breathing is relaxing and stimulating.
4. Breathe evenly and rhythmically, especially when walking or climbing stairs, inhaling when lifting your leg and exhaling when lowering it.
5. Try to relax, as tension prevents proper breathing.

When you practice full breathing, you’ll notice how underutilized your lung capacity was. Full breathing plays a key role in yoga techniques and involves three phases.

Phase 1
Lie on your back with arms by your sides and eyes closed. Breathe slowly and deeply through your nose, feeling the air reach your abdomen, which rises. Hold the breath for a few seconds, then exhale forcefully and relax your abdomen. This is deep abdominal breathing.

Phase 2
Extend the inhalation time, focusing on expanding your chest. Hold the breath for a few seconds, then exhale deeply, letting your chest lower. This is chest breathing. Alternatively, press one side of your ribs during inhalation to fully fill the opposite lung with air.

Phase 3
Focus on the upper chest up to the collarbone. During inhalation, keep shoulders relaxed; during exhalation, slightly curve them forward to allow all inhaled air to fill the lungs.

Once you master each phase of full breathing, practice it ten times in sequence, always starting with Phase 1: abdomen rises, then chest at the ribs, and finally upper chest to the collarbone. Hold the breath for a few seconds, then exhale slowly through the nose, gently contracting the chest and lowering the abdomen.

After practicing lying down, apply this breathing technique while sitting or walking, which also strengthens abdominal muscles and digestive organs. Conscious breathing helps achieve physical and mental balance.

Practicing proper breathing is a preventive method used in medicine for respiratory conditions, high blood pressure, poor circulation, migraines, and more. An old breathing habit: upon waking, open the window, inhale deeply, raising your arms until they meet above your head, then exhale slowly while lowering your arms.