Better controlled breathing in 6 steps
Breathing is one of the most vital things our body has to do to survive. It is also the most vital thing that can be voluntary or involuntary. Unfortunately, many situation, emotions, and thoughts can cause us to have a harder time breathing. Whether it is caused by anxiety, getting the wind knocked out of you, or going for a run, struggling to breathe properly will only hurt. Learning how to control your breathing is essential.
Practice deep breathing
Breathing deeply will help you gain control back when you are struggling. Practice taking long breaths in through your nose, holding it for a few seconds, and slowly letting the air out from your mouth. Taking deep breaths will relax your body and help you take control of your airways.
Use your diaphragm
Instead of holding the air in your chest, try to bring the air through your diaphragm. This can be practiced by holding your chest to keep it from moving and tensing your stomach muscles while you take deep breaths. Breathing through your diaphragm can open your airways more and will help to relax your upper body much more easily.
You can find videos online in which a calming voice will direct you in how to breathe. This is most effective while lying down and keeping your eyes shut. Relax your mind and focus your attention on nothing but the words you hear. Doing this will help your body and mind relax and it can even help you fall asleep faster at night.
Avoid holding your breath
People tend to hold their breath most commonly when they exercise, but there are other situations as well in which you may subconsciously forget to breathe. When this happens, try counting out your breaths. Make sure you spend the same amount of time on each breath. Counting the seconds of each breath can help you control your breathing much more easily.
Slow and steady wins the race
Make sure your breaths are all slow and steady. The slower you go, the more air you will pull into your lungs, chest, and diaphragm. Make sure that you spend a few more seconds releasing your breath than you do taking it in. Slow and steady breaths will help to calm your mind.
Know when to get help
If you find yourself spending a decent amount of time struggling to breathe and hyperventilating, you might want to consult a doctor. There can be any number of reasons why you are having trouble breathing and you don’t want it to become a serious problem. Explain to your doctor in what situations you have trouble breathing. There may be a deeper cause that could take more than just deep breathing to fix.
In almost all emotional situations, we are advised to calm our breathing. Learning how to control your breathing can lead to a more relaxed and healthier life. So take a big breath in, take a look at these steps, and let it all out.
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