Slow breathing: Concept and how to practice
What's the story
Slow breathing is a simple yet effective technique that can help you achieve emotional balance. By focusing on the breath, one can calm the mind and reduce stress levels. This practice entails taking deep, deliberate breaths at a slower pace than usual. Accessible to anyone and anywhere, slow breathing is a practical tool for managing emotions. Here's how you can incorporate it into your daily routine.
Basics
Understanding the basics of slow breathing
Slow breathing is simple. You inhale deeply through the nose, hold your breath for a few seconds, and then exhale through the mouth slowly. This process helps in activating the parasympathetic nervous system which induces relaxation. Regular practice of the technique can improve your emotional regulation and reduce anxiety levels.
Schedule
Setting aside time for practice
To seamlessly integrate slow breathing into your life, it is essential to designate specific times during the day for practice. Even five minutes in the morning, or evening can go a long way, over time. Consistency is the key to enjoying the benefits of this practice.
Environment
Creating a calm environment
To make slow breathing exercises more effective, it's important to have a peaceful environment. Find a calm place where you are least likely to be disturbed during your practice. Dimming lights or playing soft, soothing music can further help in creating a relaxing atmosphere. This not only helps you focus on your breath but also plays a major role in the overall calming experience.
Guidance
Using guided breathing techniques
For beginners, guided breathing techniques/apps can be extremely useful. They provide detailed instructions and timing cues, so that you don't lose pace during your breathing exercises. It's like a virtual guide, helping you master the art of slow breathing by providing clear, easy to follow directions for every step. This is particularly important for beginners, who wish to improve their emotional balance through breathing.
Progress
Monitoring progress over time
Most importantly, monitor your progress with slow breathing exercises to ensure that you are seeing improvements over time. It's a good idea to maintain a journal, writing down any changes in your mood or stress levels after each practice. Also, write down the challenges you face during your sessions. This not only encourages you to practice consistently but also shows you your path to better emotional regulation and lower anxiety levels.