Breathing Techniques For Altered States Of Consciousness

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Conscious Breathing Techniques

This web page is about utilizing your respiration for stress discount. Here I’ll present you two respiration methods that can provide help to cut back the influence of stress.

On one other web page on this web site (Correct Breathing hyperlink at backside of web page), I study the way in which during which we breathe. Part of that article is especially related to this web page:

It has been identified for a lot of a whole lot of years that there’s a hyperlink between the way in which an individual breathes and that person’s way of thinking: when an individual is anxious or agitated, then his breaths are quick, quick, shallow, and use the chest; however when an individual is calm and relaxed, then his breaths come extra slowly, extra deeply, and extra from the stomach. But whereas we all know that our way of thinking impacts the way in which we breathe, we additionally know that additionally it is potential to chill out our way of thinking intentionally – enjoyable our thoughts by slowing and deepening our respiration.’

So the aim of this web page is to show you respiration methods for enjoyable your thoughts by intentionally slowing and deepening our respiration to be able to use the methods for stress discount.

Breathing Techniques

Deep stomach respiration is the important thing! Deep stomach respiration helps create deep rest. So, practising deep stomach respiration will provide help to obtain rest and assist with stress discount.

So, the 1st step is to observe respiration accurately:

Firstly, breathe in by way of the nostrils except they’re blocked! You could exhale by way of the mouth or the nostrils.

Secondly, use the stomach (the diaphragm that lies beneath the lungs acts as a bellows, transferring downwards as your stomach swells outwards barely, so increasing the lungs by drawing them downwards) relatively than the chest.

Thirdly, inhale and exhale slowly and steadily, with out holding your breath. Allow the method to be pure – there shall be a virtuous circle established: as you chill out, your respiration will grow to be slower and steadier; and as your respiration turns into slower and steadier, you’ll grow to be extra relaxed! As you proceed to chill out it will occur routinely – with out you having to consider it.

Fourthly, the exhalation (out breath) ought to be about twice so long as the inhalation (in breath).

Breathing approach 1

The first respiration approach is designed to allow you to get management of your respiration and sluggish it down by taking breaths in a slower rhythm.

Sit comfortably, ideally along with your again straight and your palms resting gently in your lap or in your knees. (It is feasible to do that train mendacity down, however it’s a lot better-done sitting.)

Take one or two deep stomach breaths – then enable your inhalation and exhalation to be pure for a number of breaths.

Breathe in (utilizing your stomach, and inhaling by way of the nostril) for a rely of 4; pause very briefly (this isn’t meant to be a ‘breath holding’ train);

then exhale for a rely of 8. Pause briefly earlier than beginning once more with the in-breath to a rely of 4. Repeat this for 10 breaths.

Then inhale and exhale usually and effortlessly for a couple of minutes and really feel the calmness that’s generated inside you.

Breathing approach 2

The subsequent respiration approach is useful for coping with rising nervousness and panic. It’s similar to the final train, however there are slight variations within the occasions.

Sit comfortably, ideally along with your again straight and your palms resting gently in your lap or in your knees. (It is feasible to do that train mendacity down, however it’s a lot better-done sitting.)

Take one or two deep stomach breaths – then enable your inhalation and exhalation to be pure for a number of breaths.

Breathe in (utilizing your stomach and inhaling by way of the nostril) for a rely of 8; pause for a rely of 8; then exhale for a rely of 8. Pause for a rely of Four earlier than beginning once more with the in-breath to a rely of 8. Repeat this for 10 breaths.

Then inhale and exhale usually and effortlessly for a couple of minutes and really feel the calmness that’s generated inside you.

These two easy respiration methods ought to allow you to take management of your respiration, enabling you to create psychological rest, and assist with stress discount.


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