The method that will give you energy and make you happy
When thinking about a healthy lifestyle, the first thing that comes to mind is a healthy diet. Unfortunately, we often omit a nutrient that is much more important than food or even water – oxygen. We still don’t know how much the air we breathe and the way we breathe affect our health, endurance and wellbeing.
So what can you do to improve your health?
First of all, try to spend time in nature and breathe fresh air as often as possible. Avoid toxic nicotine smoke and do not constantly stay indoors. However, we know that not everyone has the opportunity to travel to the mountains or the sea often, but there is another, equally effective method. Breathing exercise.
Method 1: 4: 2
This is the method that Anthony Robbins recommends. Inhale the air for 1 second, hold it for 4 seconds and then exhale for 2 seconds. You should always breathe through your nose. After a few minutes of this exercise you will feel inner peace, at the same time the level of your energy will increase.
Effects of boxing breathing on the body
The elite Navy Seals unit also uses very effective breathing techniques to deal with stress and to recharge your internal batteries. The breathing techniques are mainly based on box breathing.
According to the Mayo Clinic, there is enough evidence that intentional deep breathing can actually calm and regulate the autonomic nervous system (ANS). This system regulates involuntary bodily functions such as temperature. It can lower your blood pressure and give an almost instant feeling of calm. Slow breathing can cause CO2 to build up in the your blood. An increased CO2 in the blood increases the cardio-inhibiting reaction of the vagus nerve when exhaling and stimulates your parasympathetic system. This creates a calm and relaxed feeling in body and mind. Box breathing can reduce stress and improve your mood. This makes it an exceptional treatment for diseases like generalized anxiety disorder (GAD), panic disorder, post-traumatic stress disorder (PTSD) and depression. It can also help treat insomnia by allowing you to calm your nervous system at night before bed. Box breathing can even efficiently help with pain management.
Box breathing, also known as square breathing, is a technique used for slow, deep breathing. It can increase your performance and focus while reducing stress. It is also called four-square breathing. This technique can be beneficial for many people; especially to those who want to meditate or reduce stress. It is used by many professionals, from athletes to US Navy SEALs, to police officers and nurses.
How to use this technique?
Before you start, make sure you sit upright in a comfortable chair and your feet are flat on the floor. Try to be in a stress-free, calm environment where you can concentrate on your breathing. Hold your hands relaxed in your lap with your palms up and concentrate on your posture. You should be sitting straight. This will help you take a deep breath.
When you’re ready, start with the first step
Step 1 Exhale slowly Sit upright, exhale slowly through your mouth and get all the oxygen out of your lungs. Concentrate on this intention and pay attention to what you are doing.
Step 2: inhale slowly Inhale slowly and deeply through your nose until you count to four. Count very slowly to four in your head. Feel how the air fills your lungs in sections until your lungs are completely filled and the air gets into your stomach.
Step 3: hold your breath Hold your breath to slowly count to four again.
Step 4: exhale again Exhale through your mouth for the same slow count to four and expel the air from your lungs and abdomen. Be aware of the feeling that the air is leaving your lungs.
Step 5: hold your breath again Hold your breath before repeating this process.