Some doors open only from the inside. Breath is your way of accessing that door - Unknown

Breathe better to improve your life

Breathing is one of those things we do so often and so automatically that it's easy to take it for granted, like blinking or being alive." But did you know that the average human repeats a breath cycle 17,000 to 30,000 times a day? It's a pretty essential activity for our body. It affects everything from the way we fuel our body to the way we clear our heads. Every bodily system relies on oxygen to function at its highest potential. In fact, the majority of the toxins inside of your body will be removed by the lungs.

But here's the thing, as we grow older, we tend to use less of our lung capacity. Think about it, when you're stressed, is your breath deep or shallow? If you're like most people, you probably hold your breath. But that's the worst thing to do. What we really need to do when we're stressed is breathe.

Understanding the importance of breathing correctly is one of the biggest health changes you can make. Proper breathing can boost our energy levels, relieve pain and stress, improve our immune system and help us sleep better. It also helps us recover from exercise, pain or illness more quickly. It even has a positive effect on our mental state. Deep breathing can signal your body to relax in times of stress, uncertainty or fear.

Starting each morning with a morning routine or ritual is a great way to kick-start your day. You could choose to start your day with meditation practice, Yoga practice or priming. When performed with intention, each of these rituals will have a calming yet energizing effect on your day. They also provide a space to practice your breathing exercises – which set you up to take on any stress the world throws your way, let it roll through you and release.

To improve your breathing, try these breathing exercises to strengthen your lungs. First, adjust your posture. When you sit up straight, you allow the lungs to expand more quickly and efficiently. The air is able to travel in and out of the lungs and reach your bloodstream without being blocked or impeded. Be sure to fill your lungs completely by focusing on filling your lungs like a paper bag. Once you’re ready to exhale, try to push all of the air out of the bag. You can also try the power breath method. In this method, take ten power breaths three times a day. A power breathe follows a 1:4:2 ratio like this: power breath ratio 5 second ratio example. Try these techniques a few times a day and notice how your body reacts. Do you have more energy? Do you feel happier?

These tips are also good breathing exercises for stress relief and general health needs. The next time you’re feeling stressed, remember these tips and lean into your breathing exercises. It really is amazing what a good breath can do.

During the other steps, I mention several times to ‘breathe’. But what do I mean by that? You can change the way how you feel, by the way you breath. Let that sink in for a while. You can change how you feel, by the way you breath. It’s free, it’s natural, we can all learn it and it has no side effects. You can use it to relax, but so much more as well: focus, calm, non-reactiveness, and restoration of depleted sources. A more sustainable way of life. The only people who can benefit from breathing correctly are the people who breathe.

Isn’t that a SUPERhack??

There are several types of breathing that you can apply, each occasion might demand a different type. These different types of breathing can be used for different purposes such as for relaxation, focus, and stress relief.

Here are a few examples of different types of breathing:

1. Diaphragmatic breathing: This type of breathing involves using your diaphragm to breathe deeply and slowly. This type of breathing is often used for relaxation and stress relief.

2. Ujjayi breathing: This is a type of breathing commonly used in yoga, it is also known as "victorious breath" as it is believed to help control the mind and body.

3. Kapalabhati breathing: This type of breathing is a type of pranayama, which is a form of yoga. It is also known as "skull shining breath" and is believed to help purify the body and mind.

4. Nadi Shodhana breathing: This type of breathing is also known as "alternate nostril breathing" and is believed to help balance the mind and body.

5. Box breathing: This type of breathing is often used by athletes and military personnel to help calm the mind and focus attention.

It is important to note that each of these breathing techniques should be learned under the guidance of a qualified teacher or practitioner, and not all techniques may be suitable for all individuals. It is always recommended to consult your doctor before starting any new exercise or breathing program.

In conclusion, "breathing is one of those things we do so often and so automatically that it's easy to take it for granted, like blinking or being alive." But, with the right breathing techniques, it can be a powerful tool to improve your overall physical and mental well-being.

Breathing is an essential function that is vital for life. It allows our bodies to take in oxygen, which is necessary for the body's cells to function properly. Proper breathing can also have a number of other benefits, including:

1. Reducing stress and anxiety: Deep, slow breathing can help to relax the body and mind, reducing the symptoms of stress and anxiety.

2. Improving sleep: Proper breathing can help to regulate the body's relaxation response, making it easier to fall asleep and stay asleep.

3. Enhancing physical performance: Proper breathing can help to increase the delivery of oxygen to the muscles, improving physical performance.

4. Improving digestion: Proper breathing can help to stimulate the digestive system, improving the digestion of food and the elimination of waste.

5. Boosting the immune system: Proper breathing can help to increase the flow of lymph, a fluid that helps to fight infections and remove waste from the body.

There is nothing more essential to our health and well-being than breathing: take air in, let it out, and repeat 25,000 times a day. Yet, as a species, humans have lost the ability to breathe correctly, with grave consequences.

Modern research is showing us that making even slight adjustments to the way we inhale and exhale can:

• jump-start athletic performance

• rejuvenate internal organs

• halt snoring, allergies, asthma and autoimmune disease, and even straighten scoliotic spines

None of this should be possible, and yet it is. Drawing on thousands of years of ancient wisdom and cutting-edge studies in pulmonology, psychology, biochemistry and human physiology, Breath turns the conventional wisdom of what we thought we knew about our most basic biological function on its head.

You will never breathe the same again.[ Source](https://1. Five ways to improve breathing)

1. Stop breathing through your mouth. Your nose is the filter, the first line of defense for the body. The nose also heats, pressurize and moisturize the air so our body can take 20% more oxygen out of your breath. It allows you to work at peak efficiency. Breathing through mouth also takes into too much (unfiltered) air, which stresses the body out.

2. Use your nose. See previous

3. Increase your lung capacity

   1. Mild to moderate exercise

   2. Yoga (the original one: sit & control your breath)

4. Slow down

5. Hold your breath. Unconsciencely this is bad (80% of office workers do this). By deliberately practicing holding your breath you bring yourself more deeply into your body (and for example increase your athletic performance).

Things don’t have to be complicated in order to be effective, or in some cases even transformative. Doing very simple breathing tweaks throughout the day, and even before you sleep, you study, before a workout.

1. We breathe to heal. Ted talk with background info + the 4-7-8 breathing exercise at the end: Breath to heal. Very handy: he counts for you.

2. Inhale = heart rate rises. Exhale = heart rate decreases.

1. In 60 seconds, (60!!), you're going to have the life hack to get into rest & digest mode. The breathing technique was discovered by Dr. Andrew Weil (based on the ancient yoga practice of pranayama). "It works by activating the parasympathetic nervous system, which is responsible for our rest and digest mode, while switching off the sympathetic nervous system, which triggers our stress response (or fight or flight mode)." Here’s how to do 4-7-8 breathing:

   1. Breathe in through your nose for a 4-second count.

   2. Hold your breath for a 7-second count.

   3. Exhale for an 8-second count, making a "whoosh" sound through pursed lips.

   4. Repeat up to four times, twice per day.

2. Simple, but powerful advice. Doing 4-7-8 breathing before you fall asleep is just one use case. You can use 4-7-8 at any time to alleviate stress. In fact, Dr. Weil recommends practicing the technique twice per day to hone the skill (and see long-lasting benefits). You can learn more from dr. Weil in this video: how to do 4-7-8 breathing.

3. 4-7-8 Breathing: This technique, also known as the "relaxing breath," was developed by Dr. Andrew Weil and is designed to help promote relaxation. To practice the 4-7-8 breathing technique, follow these steps:

• Find a comfortable seated or lying position.

• Place the tip of your tongue against the ridge of tissue just behind your upper front teeth and keep it there throughout the exercise.

• Exhale completely through your mouth.

• Close your mouth and inhale quietly through your nose to a mental count of four.

• Hold your breath for a count of seven.

• Exhale completely through your mouth to a count of eight.

• This completes one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

1. For those into breathworks a YouTube channel Breathwork Beats with all kinds of breathing exercises.

1. Alternate Nostril Breathing: This technique, also known as "nadi shodhana," is a type of pranayama (yogic breathing) that is said to help balance the left and right hemispheres of the brain and promote relaxation. To practice alternate nostril breathing, follow these steps:

• Find a comfortable seated position with your back straight and your feet planted firmly on the ground.

• Close your right nostril with your right thumb.

• Inhale slowly and deeply through your left nostril.

• Close your left nostril with your right ring finger, and release your right nostril.

• Exhale slowly and deeply through your right nostril.

• Inhale slowly and deeply through your right nostril.

• Close your right nostril with your right thumb, and release your left nostril.

• Exhale slowly and deeply through your left nostril.

• This completes one round. Continue for several rounds, alternating nostrils with each inhale and exhale.

The Box Breathing Technique: This technique, also known as "square breathing," was developed by the U.S. Navy SEALs to help enhance focus and relaxation. To practice box breathing, follow these steps:

• Find a comfortable seated position with your back straight and your feet planted firmly on the ground.

• Close your eyes and breathe in slowly and deeply through your nose to a count of four.

• Hold your breath for a count of four.

• Exhale slowly and deeply through your mouth to a count of four.

• Hold your breath for a count of four.

• This completes one breath. Continue for several more rounds, focusing on the breath and trying to keep your mind calm and clear.

It is important to note that these breathing techniques may not be suitable for everyone, and it is important to consult with a qualified healthcare professional before trying any new breathing techniques.

The Diaphragmatic Breath: This technique, also known as "belly breathing," involves focusing on the breath and using the diaphragm to breathe deeply and fully. To practice diaphragmatic breathing, follow these steps:

• Find a comfortable seated position with your back straight and your feet planted firmly on the ground.

• Place one hand on your chest and the other hand on your belly.

• Take a deep breath in through your nose, allowing your belly to expand and your diaphragm to move down.

• Exhale slowly and fully through your mouth, allowing your belly to contract and your diaphragm to move up.

• Continue for several more rounds, focusing on the breath and trying to keep your mind calm and clear.

• The Breath Counting Technique: This technique involves focusing on the breath and counting each inhalation and exhalation. To practice the breath counting technique, follow these steps:

• Find a comfortable seated position with your back straight and your feet planted firmly on the ground.

• Close your eyes and bring your attention to your breath.

• Inhale slowly and deeply through your nose, counting "one" to yourself.

• Exhale slowly and fully through your mouth, counting "two" to yourself.

• Inhale again, counting "three" to yourself.

• Exhale again, counting "four" to yourself.

1. For those looking for quick fixes:

   1. Breath through left nostrils (close right) = fire yourself up

   2. Breth through the right nostril (close left) = cool yourself down

2. 4-7-8. Do exercise. (takes one minute)

3. Sit (or stand), but keep your spine erect. Close your eyes, and really visualize calming the mayhem in your head like you turning down the mental fire with each breath. With every breath, the fire calms.

4. If you feel down; smile while breathing

• Another amazing breathwork experience is shamanic breathing (demo starts around 26:00): https://www.youtube.com/watch?v=w6VcbH2ypMg

• Once you know how it works use these shamanic drums as the timer and audio*:* https://www.youtube.com/watch?v=BwqH7l9xSgo

https://www.youtube.com/@wimhof1

• Wim Hof is a Dutch extreme athlete and advocate of the "Wim Hof Method," a breathing and cold exposure technique that he claims can improve health and well-being. The Wim Hof Method involves three pillars:

  1. cold exposure

  2. breathing techniques

  3. commitment

  Breathing exercises from the Wim Hof Method

  The Wim Hof Breathing Technique: This technique involves deep, rapid breaths, followed by a period of holding your breath. To practice the Wim Hof Breathing Technique, follow these steps:

  • Find a comfortable seated or lying position.

  • Take 30 deep breaths in rapid succession, inhaling and exhaling as deeply as you can.

  • After the 30th breath, exhale and hold your breath for as long as you can.

  • Inhale deeply and hold your breath for 10 seconds.

  • Exhale and take a few normal breaths.

  1. The Cold Shower: The Cold Shower is another key component of the Wim Hof Method. To practice the Cold Shower, follow these steps:

  • Begin by taking a warm shower to warm up your body.

  • Slowly decrease the temperature of the water to cold.

  • Stay under the cold water for as long as you can, focusing on your breath and trying to remain calm.

  It is important to note that the Wim Hof Method may not be suitable for everyone, and it is important to consult with a qualified healthcare professional before trying these or any other breathing techniques.

More info -→

https://www.wimhofmethod.com/

Some doors open only from the inside. Breath is your way of accessing that door - Unknown

Breathe better to improve your life

Breathing is one of those things we do so often and so automatically that it's easy to take it for granted, like blinking or being alive." But did you know that the average human repeats a breath cycle 17,000 to 30,000 times a day? It's a pretty essential activity for our body. It affects everything from the way we fuel our body to the way we clear our heads. Every bodily system relies on oxygen to function at its highest potential. In fact, the majority of the toxins inside of your body will be removed by the lungs.

But here's the thing, as we grow older, we tend to use less of our lung capacity. Think about it, when you're stressed, is your breath deep or shallow? If you're like most people, you probably hold your breath. But that's the worst thing to do. What we really need to do when we're stressed is breathe.

Understanding the importance of breathing correctly is one of the biggest health changes you can make. Proper breathing can boost our energy levels, relieve pain and stress, improve our immune system and help us sleep better. It also helps us recover from exercise, pain or illness more quickly. It even has a positive effect on our mental state. Deep breathing can signal your body to relax in times of stress, uncertainty or fear.

Starting each morning with a morning routine or ritual is a great way to kick-start your day. You could choose to start your day with meditation practice, Yoga practice or priming. When performed with intention, each of these rituals will have a calming yet energizing effect on your day. They also provide a space to practice your breathing exercises – which set you up to take on any stress the world throws your way, let it roll through you and release.

To improve your breathing, try these breathing exercises to strengthen your lungs. First, adjust your posture. When you sit up straight, you allow the lungs to expand more quickly and efficiently. The air is able to travel in and out of the lungs and reach your bloodstream without being blocked or impeded. Be sure to fill your lungs completely by focusing on filling your lungs like a paper bag. Once you’re ready to exhale, try to push all of the air out of the bag. You can also try the power breath method. In this method, take ten power breaths three times a day. A power breathe follows a 1:4:2 ratio like this: power breath ratio 5 second ratio example. Try these techniques a few times a day and notice how your body reacts. Do you have more energy? Do you feel happier?

These tips are also good breathing exercises for stress relief and general health needs. The next time you’re feeling stressed, remember these tips and lean into your breathing exercises. It really is amazing what a good breath can do.

During the other steps, I mention several times to ‘breathe’. But what do I mean by that? You can change the way how you feel, by the way you breath. Let that sink in for a while. You can change how you feel, by the way you breath. It’s free, it’s natural, we can all learn it and it has no side effects. You can use it to relax, but so much more as well: focus, calm, non-reactiveness, and restoration of depleted sources. A more sustainable way of life. The only people who can benefit from breathing correctly are the people who breathe.

Isn’t that a SUPERhack??

There are several types of breathing that you can apply, each occasion might demand a different type. These different types of breathing can be used for different purposes such as for relaxation, focus, and stress relief.

Here are a few examples of different types of breathing:

1. Diaphragmatic breathing: This type of breathing involves using your diaphragm to breathe deeply and slowly. This type of breathing is often used for relaxation and stress relief.

2. Ujjayi breathing: This is a type of breathing commonly used in yoga, it is also known as "victorious breath" as it is believed to help control the mind and body.

3. Kapalabhati breathing: This type of breathing is a type of pranayama, which is a form of yoga. It is also known as "skull shining breath" and is believed to help purify the body and mind.

4. Nadi Shodhana breathing: This type of breathing is also known as "alternate nostril breathing" and is believed to help balance the mind and body.

5. Box breathing: This type of breathing is often used by athletes and military personnel to help calm the mind and focus attention.

It is important to note that each of these breathing techniques should be learned under the guidance of a qualified teacher or practitioner, and not all techniques may be suitable for all individuals. It is always recommended to consult your doctor before starting any new exercise or breathing program.

In conclusion, "breathing is one of those things we do so often and so automatically that it's easy to take it for granted, like blinking or being alive." But, with the right breathing techniques, it can be a powerful tool to improve your overall physical and mental well-being.

Breathing is an essential function that is vital for life. It allows our bodies to take in oxygen, which is necessary for the body's cells to function properly. Proper breathing can also have a number of other benefits, including:

1. Reducing stress and anxiety: Deep, slow breathing can help to relax the body and mind, reducing the symptoms of stress and anxiety.

2. Improving sleep: Proper breathing can help to regulate the body's relaxation response, making it easier to fall asleep and stay asleep.

3. Enhancing physical performance: Proper breathing can help to increase the delivery of oxygen to the muscles, improving physical performance.

4. Improving digestion: Proper breathing can help to stimulate the digestive system, improving the digestion of food and the elimination of waste.

5. Boosting the immune system: Proper breathing can help to increase the flow of lymph, a fluid that helps to fight infections and remove waste from the body.

There is nothing more essential to our health and well-being than breathing: take air in, let it out, and repeat 25,000 times a day. Yet, as a species, humans have lost the ability to breathe correctly, with grave consequences.

Modern research is showing us that making even slight adjustments to the way we inhale and exhale can:

• jump-start athletic performance

• rejuvenate internal organs

• halt snoring, allergies, asthma and autoimmune disease, and even straighten scoliotic spines

None of this should be possible, and yet it is. Drawing on thousands of years of ancient wisdom and cutting-edge studies in pulmonology, psychology, biochemistry and human physiology, Breath turns the conventional wisdom of what we thought we knew about our most basic biological function on its head.

You will never breathe the same again.[ Source](https://1. Five ways to improve breathing)

1. Stop breathing through your mouth. Your nose is the filter, the first line of defense for the body. The nose also heats, pressurize and moisturize the air so our body can take 20% more oxygen out of your breath. It allows you to work at peak efficiency. Breathing through mouth also takes into too much (unfiltered) air, which stresses the body out.

2. Use your nose. See previous

3. Increase your lung capacity

   1. Mild to moderate exercise

   2. Yoga (the original one: sit & control your breath)

4. Slow down

5. Hold your breath. Unconsciencely this is bad (80% of office workers do this). By deliberately practicing holding your breath you bring yourself more deeply into your body (and for example increase your athletic performance).

Things don’t have to be complicated in order to be effective, or in some cases even transformative. Doing very simple breathing tweaks throughout the day, and even before you sleep, you study, before a workout.

1. We breathe to heal. Ted talk with background info + the 4-7-8 breathing exercise at the end: Breath to heal. Very handy: he counts for you.

2. Inhale = heart rate rises. Exhale = heart rate decreases.

1. In 60 seconds, (60!!), you're going to have the life hack to get into rest & digest mode. The breathing technique was discovered by Dr. Andrew Weil (based on the ancient yoga practice of pranayama). "It works by activating the parasympathetic nervous system, which is responsible for our rest and digest mode, while switching off the sympathetic nervous system, which triggers our stress response (or fight or flight mode)." Here’s how to do 4-7-8 breathing:

   1. Breathe in through your nose for a 4-second count.

   2. Hold your breath for a 7-second count.

   3. Exhale for an 8-second count, making a "whoosh" sound through pursed lips.

   4. Repeat up to four times, twice per day.

2. Simple, but powerful advice. Doing 4-7-8 breathing before you fall asleep is just one use case. You can use 4-7-8 at any time to alleviate stress. In fact, Dr. Weil recommends practicing the technique twice per day to hone the skill (and see long-lasting benefits). You can learn more from dr. Weil in this video: how to do 4-7-8 breathing.

3. 4-7-8 Breathing: This technique, also known as the "relaxing breath," was developed by Dr. Andrew Weil and is designed to help promote relaxation. To practice the 4-7-8 breathing technique, follow these steps:

• Find a comfortable seated or lying position.

• Place the tip of your tongue against the ridge of tissue just behind your upper front teeth and keep it there throughout the exercise.

• Exhale completely through your mouth.

• Close your mouth and inhale quietly through your nose to a mental count of four.

• Hold your breath for a count of seven.

• Exhale completely through your mouth to a count of eight.

• This completes one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

1. For those into breathworks a YouTube channel Breathwork Beats with all kinds of breathing exercises.

1. Alternate Nostril Breathing: This technique, also known as "nadi shodhana," is a type of pranayama (yogic breathing) that is said to help balance the left and right hemispheres of the brain and promote relaxation. To practice alternate nostril breathing, follow these steps:

• Find a comfortable seated position with your back straight and your feet planted firmly on the ground.

• Close your right nostril with your right thumb.

• Inhale slowly and deeply through your left nostril.

• Close your left nostril with your right ring finger, and release your right nostril.

• Exhale slowly and deeply through your right nostril.

• Inhale slowly and deeply through your right nostril.

• Close your right nostril with your right thumb, and release your left nostril.

• Exhale slowly and deeply through your left nostril.

• This completes one round. Continue for several rounds, alternating nostrils with each inhale and exhale.

The Box Breathing Technique: This technique, also known as "square breathing," was developed by the U.S. Navy SEALs to help enhance focus and relaxation. To practice box breathing, follow these steps:

• Find a comfortable seated position with your back straight and your feet planted firmly on the ground.

• Close your eyes and breathe in slowly and deeply through your nose to a count of four.

• Hold your breath for a count of four.

• Exhale slowly and deeply through your mouth to a count of four.

• Hold your breath for a count of four.

• This completes one breath. Continue for several more rounds, focusing on the breath and trying to keep your mind calm and clear.

It is important to note that these breathing techniques may not be suitable for everyone, and it is important to consult with a qualified healthcare professional before trying any new breathing techniques.

The Diaphragmatic Breath: This technique, also known as "belly breathing," involves focusing on the breath and using the diaphragm to breathe deeply and fully. To practice diaphragmatic breathing, follow these steps:

• Find a comfortable seated position with your back straight and your feet planted firmly on the ground.

• Place one hand on your chest and the other hand on your belly.

• Take a deep breath in through your nose, allowing your belly to expand and your diaphragm to move down.

• Exhale slowly and fully through your mouth, allowing your belly to contract and your diaphragm to move up.

• Continue for several more rounds, focusing on the breath and trying to keep your mind calm and clear.

• The Breath Counting Technique: This technique involves focusing on the breath and counting each inhalation and exhalation. To practice the breath counting technique, follow these steps:

• Find a comfortable seated position with your back straight and your feet planted firmly on the ground.

• Close your eyes and bring your attention to your breath.

• Inhale slowly and deeply through your nose, counting "one" to yourself.

• Exhale slowly and fully through your mouth, counting "two" to yourself.

• Inhale again, counting "three" to yourself.

• Exhale again, counting "four" to yourself.

1. For those looking for quick fixes:

   1. Breath through left nostrils (close right) = fire yourself up

   2. Breth through the right nostril (close left) = cool yourself down

2. 4-7-8. Do exercise. (takes one minute)

3. Sit (or stand), but keep your spine erect. Close your eyes, and really visualize calming the mayhem in your head like you turning down the mental fire with each breath. With every breath, the fire calms.

4. If you feel down; smile while breathing

• Another amazing breathwork experience is shamanic breathing (demo starts around 26:00): https://www.youtube.com/watch?v=w6VcbH2ypMg

• Once you know how it works use these shamanic drums as the timer and audio*:* https://www.youtube.com/watch?v=BwqH7l9xSgo

https://www.youtube.com/@wimhof1

• Wim Hof is a Dutch extreme athlete and advocate of the "Wim Hof Method," a breathing and cold exposure technique that he claims can improve health and well-being. The Wim Hof Method involves three pillars:

  1. cold exposure

  2. breathing techniques

  3. commitment

  Breathing exercises from the Wim Hof Method

  The Wim Hof Breathing Technique: This technique involves deep, rapid breaths, followed by a period of holding your breath. To practice the Wim Hof Breathing Technique, follow these steps:

  • Find a comfortable seated or lying position.

  • Take 30 deep breaths in rapid succession, inhaling and exhaling as deeply as you can.

  • After the 30th breath, exhale and hold your breath for as long as you can.

  • Inhale deeply and hold your breath for 10 seconds.

  • Exhale and take a few normal breaths.

  1. The Cold Shower: The Cold Shower is another key component of the Wim Hof Method. To practice the Cold Shower, follow these steps:

  • Begin by taking a warm shower to warm up your body.

  • Slowly decrease the temperature of the water to cold.

  • Stay under the cold water for as long as you can, focusing on your breath and trying to remain calm.

  It is important to note that the Wim Hof Method may not be suitable for everyone, and it is important to consult with a qualified healthcare professional before trying these or any other breathing techniques.

More info -→

https://www.wimhofmethod.com/