Do you want to know what the No. 1 rule is in breathing that most of us violate; how breathing can shift your body and mental states; and how to effectively use it to improve your health and wellbeing?
Undoubtedly, the most important component of human health and vitality is oxygen. In fact, human life would not be possible without it: oxygen produces ATP to power every cell of our body. In fact, improper breathing is a common cause of ill health.
The richest blood flow is in the lower lungs. When this area fails to be adequately ventilated with air, we end up under-oxygenated. Proper breathing starts with the use of the diaphragm, the layer of muscle that separates the chest cavity from the abdominal cavity. When you breathe properly, the diaphragm contracts, and the abdomen protrudes, allowing the lungs to expand and fill with air. To get the maximum benefit from the 9000 liters of air you take every day, learn to breathe from the bottom all the way up! This is the No.1 rule in breathing! Are you doing diaphragm breathing?
You can put a finger to your belly to feel if you’ve breathed deep enough!
Deliberate breathing was considered to be fringe not long ago; however, it is now under the spotlight as scientists are discovering mechanisms and evidence on how this zero-cost, easy-to-use tool can drastically change our states and health! In 2022, great funding by the U.S government has been provided to sponsor research in this area.
In this article, I am introducing a few proven deliberate breathing methods you can use to drastically change your mental and physical states:
Dr. Andrew Huberman Method:
Improve cognitive function and reduce stress
Double nasal breathing followed by exhaling (5 breaths a time)
Tony Robins Method:
Gain and maintain body energy
Breathe at a ratio of 1 inhale - 4 holds -2 exhale (10 breaths a time, 3 times a day)
Wim Hoffman Method:
Instantly boost your immune system
Exhale with a short sharp “hah” (30-40 breathes a time)
Box Breathing (used by U.S Navy Seal):
Regain calm and control your thoughts when you are under stress
Breathe at a ratio of 4 inhale - 4 hold - 4 exhale - 4 hold (10 breathes a time)
Breathe to sleep:
Help you calm down and fall asleep more easily
Breathe at a ratio of 4 inhale -7 holds - 8 exhale (10 breathes a time before sleep)