Breathing techniques to improve mood and vitality


In our culture, excitement is much more valued than calm , being used a lot as “help” for everyday life. Chemicals are almost always used for this ( cocaine , tea , aphrodisiacs, etc.), the only effect of which on health in the long term is anxiety and stress, not to mention its effect on our mental control and of will (which practically reduce them to zero).
But there are ways to induce arousal through breathing that are a more natural way to do it. If we observe our breathing when we feel energyless or sad or see that of someone depressed, we will almost always see that it is slow and shallow (it can be statistically verified). This way of using our breathing is very little used in psychology, that is why it is worth mentioning, it is also an alternative to the pharmacological “solution”.
In all the exercises we will breathe in and breathe out through the nose, never through the mouth . It is advisable to do them with your eyes closed to make it easier to pay attention to them. The number of breaths per minute can also be counted, which will give more precision to the exercises.

4 Breathing techniques for more energy

1. Increased respiratory rate

It simply consists of trying to increase the respiratory rate to a higher level but that does not make us feel uncomfortable. This breathing also increases the heart rate , so it will not be possible for everyone, people with tachycardia or respiratory problems, the elderly, and in general anyone who may have any doubts for the psychologist should consult a doctor before doing it . Otherwise, any normal person should carry it out without problems.
On the other hand, it should be borne in mind that people with anxiety may feel bad about this type of breathing, worsening their symptoms., because a very frequent characteristic of this psychopathology is rapid breathing and with the upper part of the lungs, (although it does not always occur). One way to do it is as follows: ensure that each respiratory cycle is done in approximately 2 seconds (1 second to breathe in and 1 second to expire), between 2 to 5 you can also imagine that with each exhalation all apathy is eliminated, laziness and reluctance. Logically, this version that requires the use of a “double” imagination (both when inspiring and when expiring), is more difficult than the one that only uses it when simply inspiring, so it might be advisable to assess the attentional capacity of the subject first.

2. Increased respiratory rate with visualization

This is another variation in which in addition to increasing the respiratory rate the imagination is used, which in many people facilitates the process, being more pleasant for some than the previous one.
The performer must imagine that with each inhalation more “force” enters and fills with energy and excitement . Optionally, and depending on the person’s attention span, it is or at least is one of the sensations it produces, being able to feel full and full of energy, which is why it is recommended for use with depressed people , as it will help them overcome that pathology. It is about expelling the air quickly and inhaling more slowly than the expiration. This expulsion may be only a little faster, and even almost equal to or up to 4 times faster than inspiration, depending on the speed at which it is practiced, that is, inspiration will be slower than expiration, although the temporal relationship between the two will vary. according to said speed of practice. It may take ¼ of a second on expulsion and the other ¾ on inspiration, or half a second on inspiration and another half on expiration, etc.
The important thing is that the speed of breathing is maintained and that the expiration is as fast or more than the inspiration . Breaths should be counted when practicing with a stopwatch or second hand in front to check the respiratory rate. The subject must concentrate on expelling the air by contracting the abdomen, pushing it inward with an effort of the muscles of that area, which automatically produces the expulsion, and then relaxes the abdomen, allowing inhalation to enter by itself, that is, without making any effort “with the lungs” to inspire, letting the air enter “alone”.
It is important to remember all these steps, since the effect is achieved through the contraction and distension of the abdomen, not forcing the lungs or the diaphragmIn fact, a fatigue effect will be noticed in the abdominal muscles, (at least in someone who is starting to do it). Typically, a novice practitioner does about 30-40 expulsions per minute comfortably. Only increase this speed very gradually so that you can reach 100 (and even more, although I do not recommend it here). When this exercise has been practiced regularly, the speed of 100 expirations per minute can be exceeded by far, therefore the figure of 100 is quite safe, and should not be exceeded by a beginner because it could make him seriously ill. To start being dangerous, this figure must be exceeded, which is totally inadvisable, unless it is practiced with an instructor who supervises the execution.

3. Breathing from below with retention

This exercise is habitual that induces a sensation of excitement and that improves the mood making the person who practices it more optimistic . It increases the alkalinity of the blood and also usually produces a feeling of excitement, energy, vitality and joy, which can last for several hours after executing, which is why I recommend it for the treatment of clients with depressive symptoms.
Sitting or lying down preferably, try to fill the lungs as much as possible, starting from the bottom to the neck, breathing will be held for about 5 seconds (it is advisable to count to five for this) and the air will be expelled normally. These breaths will be done about 8 or 10 times. After these, you must remain in total immobility, that is, without moving a single muscle, for about 20 or 30 minutes, even more if desired. This part is very important because any muscular activity will produce a greater consumption of air that will be subtracted from the body. It is easy to understand, as the body has a greater accumulation of oxygen than it usually does, if it remains quiet it can pass in greater quantity and with greater effect to the cells of the entire body giving greater strength and vitality to the organism .

4. Rapid breathing with hyperventilation

It is done sitting with the right spine, with the nose well cleared and taking care that 1 hour and 30 minutes have passed since the last meal. They should not do it cardiac or affected by lung diseases, elderly or high blood pressure unless they consult a doctor who approves it, this is very important since it could cause serious and even chronic diseases. Otherwise, people in normal health should not fear practicing it at all, on the contrary, it will help them to have more health and feel better.
It is a fast breathing and hyperventilation exercise that should not be carried out for more than 4 minutes . The advisable thing would be between 2 and 4 without ever exceeding 4, since this exercise decreases the amount of CO2 (carbon dioxide) in the blood, making it more alkaline quickly, so this time should not be exceeded, since an excess of alkalinity in the Blood can cause disease and even seriously damage the heart. It is interesting to know that when CO2 decreases and the amount of oxygen in the blood increases and its alkalinity also produces excitability of the CNS , and conversely, the increase in CO2 (or acidosis) causes depression in said system. Such acidosis produces a feeling of calm and calm, even fighting insomnia, which is the basis ofbreathing exercises for relaxation . This exercise usually produces a feeling of joy, even the desire to smile . Increase the “amount of energy” you have. It serves to combat sadness, as it is characterized by insufficient breathing, which is also a cause.


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