If you’ve ever taken a yoga class, you know that one of the most important things you learn is how to control your breath. In yoga, breath is used to move through the poses. And it is also an essential tool for relaxation and stress relief.
But did you know that the breathing techniques you learn in yoga can also be used outside of the studio to help improve your mental health?
Yogic breathing, or pranayama, is a form of controlled breathing that is specifically designed to calm the nervous system. When we are stressed, our breathing becomes shallow and rapid, which can lead to feelings of anxiety and panic.
By contrast, deep, slow breathing activates the parasympathetic nervous system, which has a calming effect on the body. Research has shown that yogic breathing can help to lower blood pressure, heart rate, and cortisol levels 皮質醇水平, all of which can have a positive impact on mental health.
If you’re new to yogic breathing, there are a few simple techniques you can start with. The first is called “equal breathing,” To do this, simply inhale for a count of four, then exhale for a count of four.
You can also try “box breathing,” or square breathing. This involves inhaling for a count of four, holding your breath for a count of four, exhaling for a count of four, and then holding your breath again for a count of four. Repeat this cycle several times until you feel more relaxed.
There are many different ways to incorporate yogic breathing into your life, and it doesn’t necessarily require taking up yoga! Whether you’re looking for a way to de-stress after work or want to improve your overall mental health, give some of these techniques a try.
Breathe deeply and let go of all your worries!
