Finding the rhythm of breathing is trained by breathing in through the nose into the abdomen and exhaling for about twice as long. Exhaling brings the actual relaxation. After inhaling, do not hold your breath, but exhale calmly. Only then take a short break from breathing until the body asks for air again. Now automatically take a deep breath.
Effect of inhaling and exhaling
Observe your breathing. Like most people, you will probably slump a bit when you exhale, but this is how the flow of energy is inhibited. Therefore, exhaling should, on the contrary, lift you up. Inhaling helps you to gather yourself. Because when you inhale, you receive something: you allow something to happen. The exhale is active: you are doing something.
Try breath breathing. This will give you a deep and calm breathing rhythm. Breathe slowly into the palm of your hand as if to moisten it. Now breathe in through your nose again. Repeat this exercise until your hand is completely warm.
Simple breathing exercise
You breathe in slowly through your nose. Exhale just as slowly through your nose. As you do this, slowly think a two-syllable word like “calm.” Repeat this exercise, noticing where your breath flows, whether more into your belly or higher up into your chest. Respiratory therapists recommend belly breathing:
- As you breathe in, the diaphragm should contract and move downward. The abdominal wall should bulge forward in the process. This creates suction in the chest cavity. This causes the lungs to expand, and you breathe in. In chest breathing, the ribs are pulled up and away from each other. This increases the chest cavity and again creates negative pressure, which leads to inhalation.
- When exhaling, the diaphragm relaxes. This forces stale air out of the lungs. A contraction of the ribs supports this process. But whether from lack of exercise or incorrect posture, many people breathe too much into the chest. In chest breathing, the chest expands, but the diaphragm hardly moves.
