Deep breathing and Our Mental Health

 

Research suggests that deep breathing can lead to positive effects on one's mood. It can help to reduce stress levels, decrease anxiety, and improve overall well-being. Studies have found that deep breathing can alter brainwave patterns to increase alpha waves and decrease beta waves, resulting in a sense of calmness, relaxation, and improved mental clarity. It can also help to reduce muscle tension and improve circulation. Additionally, practicing deep breathing can lead to improved heart rate variability, which has been linked to better emotional regulation and mood.


Best mathod of Deep Breathing

The 4-7-8 breath, otherwise known as the "relaxing breath," is one of the best-known and most widely practiced deep breathing techniques. It involves breathing in for 4 seconds, holding the breath for 7 seconds and then breathing out for 8 seconds. This increases your body's intake of oxygen, stimulates the parasympathetic nervous system (responsible for the "rest and digest" state), reduces stress and anxiety, helps reduce inflammation and can even improve sleep.



1. Start by focusing on your breath. Notice the sensations of each inhalation and exhalation.


2. Close your eyes and breathe in deeply through your nose, feeling the breath travel all the way down to your abdomen.


3. Exhale fully and feel the tension leaving your body with each breath.


4. Repeat the pattern of breathing in deeply and exhaling completely, gradually slowing down your breathing.


5. As you breathe, focus on the moment and be aware of any thoughts or emotions that come to mind. Don’t judge; just observe them and let them go.


6. Visualize a peaceful scene, experience a sense of ease and peacefulness, and imagine yourself healing and connecting with yourself.


7. When your practice is complete, spend a few moments reflecting on how you feel.

Research suggests that deep breathing can lead to positive effects on one's mood. It can help to reduce stress levels, decrease anxiety, and improve overall well-being. Studies have found that deep breathing can alter brainwave patterns to increase alpha waves and decrease beta waves, resulting in a sense of calmness, relaxation, and improved mental clarity. It can also help to reduce muscle tension and improve circulation. Additionally, practicing deep breathing can lead to improved heart rate variability, which has been linked to better emotional regulation and mood.



The 4-7-8 breath, otherwise known as the "relaxing breath," is one of the best-known and most widely practiced deep breathing techniques. It involves breathing in for 4 seconds, holding the breath for 7 seconds and then breathing out for 8 seconds. This increases your body's intake of oxygen, stimulates the parasympathetic nervous system (responsible for the "rest and digest" state), reduces stress and anxiety, helps reduce inflammation and can even improve sleep.


Deep Breathing before sleep


1. It can improve sleep quality.

2. It can help you relax before bed.

3. It can aid in better sleep for those with anxiety or depression.

4. Deep breathing can also increase melatonin levels and promote a restful sleep.


.Deep breathing and Our Mental Health 

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