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Health & Fit 3 Calming, Cooling Breathing Exercises to Try When It's Too Hot to Function

01:42  27 july  2021
01:42  27 july  2021 Source:   realsimple.com

Having Trouble Breathing on the Run? This Technique Will Help

  Having Trouble Breathing on the Run? This Technique Will Help Rhythmic breathing brings a focus to each inhale and exhale—and can cut injury risk too.Eventually I came across an article called “Breath Play,” by Ian Jackson, a coach and distance runner, which related breathing cycles with running cadence. Later I found a study by Dennis Bramble, Ph.D., and David Carrier, Ph.D., of the University of Utah, explaining that the greatest impact stress of running occurs when one’s footstrike coincides with the beginning of an exhalation. This means that if you begin to exhale every time your left foot hits the ground, the left side of your body will continually suffer the greatest running stress.

Exercises to Improve Breathing and Calm the Body. Co2 Rebreathing. What is it Good For: When you hyperventilate, it often feels as though you aren't getting enough oxygen. But the reality is that you are actually getting too much oxygen, and your carbon dioxide levels are too low. What is it Good For: Deep breathing isn't always the best tool for an anxiety attack, but it is a good tool for high stress/high anxiety. Taking calm , deep breaths has a soothing effect on your body. It ' s not clear exactly why, but it ' s likely that controlled breathing combined with a few minutes away from your stressful

Try these five breathing exercises to clear your mind, energize your body and blow your stress away. Think about your average day. Between waking in the morning and going to bed at night, how often do you feel totally relaxed? When life gets busy — as it often does in our fast-paced, 24/7 world — finding time to put the During exercise , your muscles require more oxygen to function , which is why the breath automatically becomes faster as you’re working out. When there isn’t enough oxygen present in the muscles to form ATP, glucose is transformed to lactate, otherwise known as lactic acid, which is a

Feeling hot? You're not alone. In fact, most of the nation has been held in the grip of a scorching summer heatwave for weeks. But yoga and meditation teacher Travis Eliot, cofounder of Inner Dimension TV, wants you to take a deep breath—a few deep breaths, actually. Not only can doing a few breathing exercises help calm you down mentally, but it can also help naturally decrease your body temperature so you feel cooler too.

a person sitting in front of a building: Getty Images © Provided by Real Simple Getty Images

Eliot, who was first introduced to meditation at the age of 9, is the expert you want on your side when it comes to feel-good breathing exercises. After facing several near-death experiences—including almost drowning and surviving the Thailand tsunami in 2004—Eliot came back to yoga and meditation, leaning on these two practices—both of which are deeply connected to breathwork—to center himself once again.

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Without it , we would not exist. It is the first thing we do when we are born, and it is the last thing we do when we die. Yet how many times do we stop to acknowledge the breath ? To send gratitude to our breath ? Breathing is an automatic function of the body controlled by the respiratory centre of our brain. As we inhale we take in oxygen and as we breathe out, we dispel carbon dioxide. This exchange of gases enables nutrients and blood to be pumped around the body increasing our vitality and wellbeing.

When your stress response is too intense to begin with, and you experience it several times per day, you become edgy, irritable, and exhausted until finally you burn out. There are several relaxation techniques that help, but these three deep- breathing exercises are ones you can do any time One stress-management technique that’s always with you when you need it is the simple, automatic act of breathing . The advice to “take a deep breath ” is so common it ’ s cliche, but people have known for centuries that deep, slow breathing reliably calms your nerves. Heck, even Sesame Street teaches

But can his work and techniques actually change your body's temperature? According to science, it just might.

"It is possible for core body temperature to be controlled by the brain," scientists from the National University of Singapore shared in a study published in the journal PLOS ONE, which focused on breathing techniques to warm the body. "[We] found that core body temperature increases can be achieved using certain meditation techniques, which could help in boosting immunity to fight infectious diseases or immunodeficiency."

Though not much scientific evidence is available on cooling the body (and most of it is anecdotal), yogis have long believed there are significant cooling benefits of certain types of breathwork. There is even a word for it in Sanskrit: Sitali, which means "cooling."

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Which is why it ’ s key that we focus on how to optimize the functioning of our bodies and mind through our breath . Try doing this exercise when making transitions. For example, do a minute of this breathing exercise in your car “ When I teach my students vocal exercises I often start with this breathing exercise because, if we are trying to " Hot Girl Summer" is being made more inclusive.

Whether it is swimming, boxing, fighting or any other sport, you need to have good control over your breathing . Deep breathing boosts stamina, reduces stress and anxiety, and can help you Become Unstoppable. The ability to take deep breaths is necessary to win. Deep breathing exercises provide energy to the muscles during physical stress and exercise . The use of oxygen during times of steady-state exercise is known as aerobic respiration. This cycle uses easily-accessible energy in the form of ATP, a compound which powers our muscles and many other important physical functions .


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At the very least, breathing techniques are a proven way to calm the mind and nervous system, making a person feel more tranquil, which can slow the heart rate and activate the rest-and-digest system (or parasympathetic nervous system), thus making you feel better and helping to get your mind off the anxiety and discomfort from the heat.

"Different emotions are associated with different forms of breathing, and so changing how we breathe can change how we feel," the Harvard Business Review points out about a study published in Cognition and Emotion. "Changing the rhythm of your breath can signal relaxation, slowing your heart rate and stimulating the vagus nerve, which runs from the brain stem to the abdomen, and is part of the parasympathetic nervous system, which is responsible for the body's 'rest and digest' activities."

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What’ s more, breathing exercises for anxiety have been shown to improve symptoms of depression in addition to reducing the symptoms of anxiety. Many people have unintentionally become shallow breathers , which is a mindless breathing pattern where you inhale through the mouth, hold the breath , and take in less air. This is a very deep breathing exercise that has been shown to calm and regulate the autonomic nervous system. Slowing down the breath allows CO2 to build up in the blood, which stimulates the response of the vagus nerve to produce feelings of calmness throughout the body.

Try to breathe through your rage without acting on it, and talk yourself through the feelings that are buried beneath your anger. “Once you address those other feelings (either through self-validation, changing your situation, or communicating your needs), your anger should subside, too ,” she notes. If your knee-jerk reaction is to scroll past this tip because it ’ s too “woo-woo,” hear me out: Psychologist Dr. Margaret Paul tells BuzzFeed that feeling angry at someone else can be an indication that you’re not taking care of yourself in a situation, so talking to your inner child can help you to not only calm

This, the publication explained, is in contrast to the sympathetic nervous system, which regulates the "fight-or-flight" response associated with stress and anxiety. So, by using a few easy breathwork techniques, people can trigger their parasympathetic nervous system, which "helps you start to calm down. You feel better. And your ability to think rationally returns."

Want to give breathwork a try next time you're feeling a little too warm? Here are three techniques, along with a little instruction manual for each from Eliot, that he says could help cool you down.

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Alternate Nostril Cooling Breaths

How to do it: In a seated comfortable position, seal your right nostril shut with your right thumb. Breathe in through your left nostril for four counts. At the top of the inhale, take your thumb off the right nostril and close the left nostril with your right ring finger—breathe out of the right nostril for four counts. Repeat for 5 to 10 cycles.

Why it works: In yoga, the left channel is the yin, or cool energy, and the right channel is yang or warm energy. In this breath pattern, you are increasing cool energy and decreasing heat. In Ayurvedic Medicine, this practice is used as a way to cool Pitta or imbalanced heat in the body.

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Unequal Ratio Breaths

How to do it: This breathing exercise can be performed in a comfortable seated or reclining position. Breathe in through the nose for four counts. Then breathe out the nose for eight counts. Repeat for 5 to 10 cycles.

Why it works: Inhaling activates the sympathetic (alert and stressed) branch of the autonomic nervous system and exhaling helps activate the parasympathetic (resting) branch. You can imagine inhales being like the accelerator and the exhales being like the brakes of a car. When the exhales are longer than the inhales, it allows the engine more time to rest. This allows the body to keep from overheating and, therefore to cool off.

The Perfect Breath

How to do it: This breathing exercise can be performed in a comfortable seated or reclining position. Breathe in through the nose for about 5.5 seconds, then exhale out the nose for 5.5 seconds. This equates to 5.5 breaths per minute for a total movement of 5.5 liters of air. Practice for a total of 5.5 minutes.

Why it works: It's estimated that the average person breathes about 16 to 17 breaths per minute which creates a greater energy demand on bodily systems, including blood pressure (i.e. blood pressure is negatively impacted). By slowing the breath down, the bodily systems operate with greater efficiency, therefore, decreasing inflammation and stress. Also, by breathing in and out through the nose, we retain more moisture in the body. Mouth breathing causes the body to lose 40 percent more water leaving you feeling dried out, another common symptom of overheating.

a person sitting in front of a building: Some science suggests that certain breathing techniques can help literally chill you out. © Getty Images Some science suggests that certain breathing techniques can help literally chill you out.

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4 Easy Breathing Exercises You Can Try Right Now to Reduce Stress .
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