Just Breathe
Whether you are stressed, frustrated or feeling nervous, a
good deep breath usually helps to organize our minds and relieve our bodies.
But, did you know that deep breathing is actually a form of meditation and that
dates back several thousand years? Research shows that meditation can reduce
anxiety, sharpen memory, treat symptoms of depression, promote more restful
sleep and even improve heart health[1].
With lots of different techniques, it’s important to find out what’s best for
you. Keep reading below to start breathing easy.
Nothing makes people more short of breath than being faced
with a life threatening emergency; especially when there is no help in sight.
Whether you encounter a home invasion, a home fire or even a serious fall, being
in danger and alone can literally suck the air right out of your lungs. So how
can you be proactive in your personal protection plan and breathe some life
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With Life Alert Protection, you can sigh
a breath of relief when it comes to your at-home safety!
Find some peace of mind by practicing one of Everyday Health1’s five meditative breathing techniques
listed below. Read on and just breathe.
1. Shamatha (Breathing as is)
Origin: Buddhism
Translation:
“Peacefully abiding”
What It Is: Shamatha breathing is a technique
centered around awareness of your breathing as it is. It’s a common practice in
mindful meditation and is often referred to as the reset breath or the breath
that brings you back to the present. A study published in March 2018 in the
Journal of Cognitive Enhancement found that long-term meditation using shamatha
techniques was associated with improvements in sustained attention and could
alter the trajectory of age-related cognitive decline. Shamatha meditation “is
the primary thing I teach to new meditators — simply becoming familiar with the
breath as a way to become familiar with all of who you are, including your
innate peaceful nature,” says Rinzler.
How to Do It: Sitting or standing, feel the weight of
your body through your seat or feet on the floor. Straighten your upper body.
Soften your gaze and try to gently fixate on a point on the ground in front of
you. Connect to the natural cycle of your breath, feeling the rise and fall of
your belly. “Tune in to the breath like a radio signal, sensing each one as a
unique act,” explains Rinzler. “When your mind wanders, as it will, return to
the physical sensation of the breath.”
2. Kundalini (Diaphragm breathing)
Origin: Hinduism
Translation: “The life
force that resides at the base of the spine”
What It Is: In the practice of kundalini meditation,
breathing centers around moving energy within the body through controlled
breathing techniques, like diaphragmatic breathing. According to the Cleveland
Clinic, the diaphragm is the most efficient muscle of breathing. It is located
at the bottom of your lungs. Breathing with your diaphragm teaches you how to
use it correctly and helps strengthen it. With this technique you will be able
to take in more air and decrease the oxygen demand. The practice of
diaphragmatic breathing is especially useful for people with chronic
obstructive pulmonary disease to ease shortness of breath and to help air exit
the lungs.
How to Do It: While sitting down or lying on your
back, place one hand on your upper chest and the other on your stomach below
your rib cage. Breathe in slowly through your nose and feel your stomach move
out from under your hand. Practice keeping the hand on your chest as still as
possible. Concentrate on deep breaths that fill the lungs rather than shallow
ones that only fill the chest. The Cleveland Clinic recommends practicing
diaphragmatic breathing three or four times a day for 5 to 10 minutes each
time.
3. Nadi Shodhana and Pranayama (Alternate
nostril breathing)
Origin: Hinduism
Translation: “Channel
purifying”
What It Is: Similar to kundalini, pranayama is a type
of meditative practice that involves controlled breathing, turning your focus
to your body and finding balance internally. Nadi shodhana, or alternate
nostril yoga breathing (ANYB), is the technique of breathing through one
nostril at a time while closing the other nostril manually, to alternate
breathing and airflow. According to a study published in December 2017 in Medical
Science Monitor Basic Research, ANYB significantly reduced blood pressure and
increased alertness. The study showed that systolic blood pressure, the
pressure in the blood vessels when the heart beats, dramatically decreased in
participants after 18 minutes of ANYB practice. They were also able to perform
a vigilance task in less time. Additionally, ANYB has been shown to have a
balancing effect on the right and left hemispheres of the brain, according to
research in the International Journal of Psychophysiology.
How to Do It: Sit comfortably and rest your right
hand on your knee while using your left thumb to gently close your left
nostril. Inhale slowly through the right nostril, then close it with your ring
finger. Take a moment and then exhale through the left nostril. Repeat this on
each nostril 5 to 10 times. Research shows that 15 to 18 minutes of alternate
nostril breathing is ideal.
4. Zhuanqi (Breathing until the breath is
soft)
Origin: Taoism
Translation: “Unite
mind and air”
What It Is: Taoist meditation emphasizes quieting the
body and mind to find harmony with nature. Zhuanqi, similar to Buddhist
meditation, is a meditative breathing technique in Taoism that aims to unite
breath and mind by focusing on your breath until it is soft. This can be done
by observing the breath until it is quiet. It utilizes the abdominal muscles to
elevate the diaphragm and push out air.
How to Do It: Sit comfortably with a strong posture
and your eyes half closed and fixed on the point of your nose. Breathe with
your abdominal muscles until the breath is soft or quiet. To effectively use
your abdominal muscles, place your right hand on your stomach and your left on
your chest. Breathe deeply and watch which hand moves more and in which
direction. The goal is to have the hand on your abdomen move more and in an
outward and inward motion.
5. Kumbhaka Pranayamas (Anatara and Bahya)
(Intermittent breath retention)
Origin: Hinduism
Translation: “The
control of prana through retention of the breath”
What It Is: Kumbhaka pranayamas are a type of
breathing exercise that uses intermittent breath holding following inhaling or
exhaling. The pause of breath holding should be shorter than the inhaling or
exhaling period. Holding air in the lungs after inhaling is called antara
(inner) kumbhaka, and momentarily holding the breath following exhaling is
called bahya (outer) kumbhaka. A study in the Indian Journal of Medical
Research found that short breath holding was associated with a 56 percent
increase in oxygen consumed. Additionally, a study published in January 2018 in
the Indian Journal of Physiology and Pharmacology determined that intermittent
breathing could be useful in preventing metabolism issues due to changes in the
rate your body uses and burns oxygen.
How to Do It: Sitting with the spine upright, exhale
all of the air in your lungs out through your mouth. Close your lips and use
your nose to inhale slowly until your lungs are full. For antara, hold the air
in your lungs for a count of three to five seconds and then slowly release. To
practice bahya, after emptying your lungs, hold your breath for three to five
seconds before inhaling.
Whether you are experienced or new to meditative breathing
techniques, learning new ways to de-stress your body can have huge health
benefits. But if you are a looking to find a way to stress less about your
personal protection, just taking a breath won’t help. However, taking a breath
and getting Life Alert Protection can. While wearing their lightweight,
waterproof emergency pendant around your neck or wrist, you can summon an
emergency medical response fast. No matter what life threatening emergency you
may face, Life Alert’s dispatch team can send you the proper authorities fast
24/7. If you are looking for a way to live independently and breathe easy, it’s
time to get Life Alert today! Call 1-800-513-2934 for a free Life Alert brochure.
Works Cited:
1.
Majsiak, Brianna. “5 Ways to Practice
Breath-Focused Meditation.” Everyday
Health. 26 April 2019. < https://www.everydayhealth.com/alternative-health/living-with/ways-practice-breath-focused-meditation/>.