I know I'm always going on and on about breath, but it truly is the one single most under utilized tool that we have at our beck and call at all times of the day and night.
In this hectic, fast paced life that society has bought us, where its deemed important to 'be busy' to be achieving, we are not spending the time we need nourishing our minds and bodies with simple things like good food, rest and enough oxygen to satisfy our physical and mental health,
'Being busy' is causing us to constantly be rushing, be thinking and quite frankly being over loaded in the stress department. Spending so much time in the sympathetic nervous system is causing a huge increase in mental health issues and also physical health and disease. When our mind and bodies are constantly in this state, there is no time for relaxation, which is vital to get into the para-sympathetic nervous system, which is when our bodies and minds have the chance to heal, recover and rejuvenate.
'But I have to much to do, I don't have time to relax!'
Unfortunately that is a phrase thrown around all too often. Did you know that by just taking a few minutes to breathe and reset your nervous system, you can increase productivity, increase your immune system response, stimulate your lymphatic system, lowers blood pressure, improves digestion.
You have 2 minutes to sit and breathe for results like that don't you!?
Even just one micro meditation breath, every so often will do you the world of good.
Here are 3 breathing techniques that you can begin using right now that will help you to get benefits you are looking for,
#1 Heart Centred Breathing
Imagine that you can breathe straight through the centre of your chest, right to where your heart lies. Imagine that as you breathe, the oxygen completely fills your lungs and allow your stomach to expand (diaphramatic breathing) Imagine that the oxygen has a colour and that you are breathing the colour in and out of your chest.
- Watch our video for more instruction- https://www.facebook.com/themindclinicnz/videos/vb.210744849474767/314551039104677/?type=2&theater
#2 Square Breathing
This on is great for young children and if you find it hard to concentrate.
Pick a square that you can see
Breathe in for the count of 5 up one side, hold for the count of 5 along one side, breathe out for the count of 5 down a side and hold for the count of 5 along the last side.
Repeat this for a few rounds for 2 minutes.
#3 Mini Meditation Breath
As you inhale deeply through your nose, allowing your stomach and lungs to expand, taking in as much oxygen as you possibly can.
Holding for a count of 2 as you release any thought and any tension in your body.
Exhale with intention and gentle force out of your mouth as you allow your whole body to relax and thoughts to simply float away.
Do this multiple times throughout the day. Perhaps as you sit in your car before you begin driving, when you sit down to eat dinner, anytime you remember!
Using these 3 breathing techniques will help you to reset your nervous system and will allow your body and mind the relaxation it needs to repair and reset. You will feel far more relaxed, be more confident and also more productive.