Do you know those moments of anxiety when we feel like we can't control ourselves?
Well, they are becoming more and more common in our daily lives, due to the many responsibilities we take on with multiple tasks, coupled with the feeling that we won't be able to do even half of them. All of this leads us to speed up the pace of our actions to meet the commitments of a calendar that exceeds the minutes of human capacity. At the end of the day, we feel exhausted and often frustrated at not being able to extend the minutes; the repetition of this dissatisfaction silently accumulates, leading to other symptoms such as insecurity and fear of others' disapproval, to name just a few.
Finding a tool to help us achieve emotional balance to face the demands of modern life is a great challenge, especially for many people who have not yet incorporated healthy habits into their daily routine. There are different types of activities and various ways to achieve this. Here are just two very effective breathing exercises that in just 5 to 10 minutes, you can feel the effects of these wonderful techniques.
Basic rule: Sit in a comfortable position; it can be in a chair, but try to keep your spine as straight as possible. Find an environment with clean air and free of noise. Close your eyes.
Technique 1: Box Breathing
Also known as box breathing, this practice is based on a four-phase breathing pattern of equal duration, creating a sense of stability and harmony, like the sides of a square.
a) Begin by slowly inhaling through your nose for 4 seconds, feeling the air fill your abdomen first and then your chest.
b) Hold your breath for 4 seconds, without forcing, simply holding the air gently.
c) Then, slowly exhale for another 4 seconds, consciously releasing the air.
d) Finally, remain without air for 4 seconds before starting the cycle again.
Repeat this process for a period of 5 to 10 minutes, maintaining a constant and natural rhythm.
Technique 2: 4 - 6 Breathing
This technique is based on two phases:
- Inhale in 4 seconds
- Exhale in 6 seconds
By exhaling longer than inhaling, you activate the parasympathetic nervous system, which will lead you to relaxation, generating an almost immediate sense of calm.
a) Slowly inhale through your nose for 4 seconds, allowing your abdomen to expand.
b) Then, gently exhale for 6 seconds, releasing the air slowly, as if you were releasing tension with each exhalation.
c) Continue this rhythm for about 5 to 10 minutes, maintaining fluid and effortless breathing.
With this small daily ritual, your life can already change for the better, a few cycles can make a big difference in how you feel.