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Conscious breathing

Paola Spadaro Rodriguez

June 13, 2023
Breathing is one of the most basic actions we do automatically, yet the way we carry out our breathing and its rhythm can significantly influence our health, well-being, and emotional state. Here we explain how breathing properly can help increase your energy, relax, and even aid in weight loss.

  1. Increase your energy: By breathing deeply and properly oxygenating your body, your brain receives a greater amount of oxygen and nutrients, resulting in increased energy and improved concentration.
  2. Calm your mind: Proper breathing can help reduce your stress and anxiety levels and eliminate negative thoughts that distract you. Deep and controlled breathing activates the parasympathetic nervous system, producing a sense of tranquility and relaxation.
  3. Aid in weight loss: Conscious and proper breathing before meals can also result in reduced food consumption and, therefore, weight loss.

In summary, by taking a few minutes of our day to breathe properly, we can notice a significant improvement in our health and quality of life.

Discover which breathing techniques work best for you to establish the foundation of conscious breathing and promote homeostasis in your daily life.

Box breathing

This easy-to-remember technique involves breathing in counts that form a box, following these steps:

• Inhale counting to four
• Hold the breath counting to seven
• Exhale counting to eight
• Alternate nostril breathing

Inhale counting to four Hold the breath counting to four Exhale counting to four Hold the breath counting to four The count doesn’t always have to be four; you can choose any number you prefer.

Abdominal breathing

To calm rapid and shallow breathing, place one or both hands on your belly and focus on the rise and fall of it through slow and deep breaths.

Repeat between 3 and 10 times or more.

4-7-8 breathing

Building on abdominal breathing, this technique adds more control and consists of:

While seated, close the right nostril with your right thumb. Slowly inhale through the left nostril, then close it with your right ring finger while releasing the thumb from the right nostril to exhale slowly. Repeat the exercise 10 times on each nostril.

Breathing may seem like a simple concept that we tend to overlook, but its conscious use can provide a multitude of health benefits.

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