Special Breathing Patterns

Stress

The way you breathe is the way you live. Breath is the bridge between the body and the mind. Stress affects our breathing patterns. In a state of stress, our breathing becomes erratic, irregular and shallow.  During stress, breathing takes place in the upper part of the chest and the lungs, due to this the lower lungs are unventilated causing an insufficient exchange of gases. Stress is holding us back from our full potential and responsible for activating the survival mode in our body on a daily basis.  We need to activate our rest and digest mode so our body can heal and our mind can operate at its full capacity

You need to do slow, effortless and deep conscious breathing by following counts to inhale through the nose and exhale through the mouth. With every breath in the stomach area should expand and with every breath out it should contract.

When you are in stress, you should breathe to calm down and relax. Breathe in peace, harmony, and calmness. Breathe out stress. The way you breathe is the way you live! Breathe in for 4 sec, hold for 6 sec, breathe out for 8 seconds with slightly constricted throat through the mouth as if you are fogging the window) and hold your breath for 2 sec.

Stress

Anxiety

Anxiety produces shallow and erratic breathing. It can cause shortness of breath and really affects our thoughts. We need to move from fight or flight mode to rest and digest. We need to align our body and mind to our full potential. 

During anxiety, you tend to hold your breath unconsciously which makes you panic. When you have anxiety, you are battling with a constant fear of holding the breath or having a high co2 level due to which most people with anxiety overbreathe.  A lot of people are anxious because they are overbreathing and overbreathing because they are anxious. It’s the cycle that continues unless we slow down our breathing and increase our breath holds to get our Co2 levels back.

Anxiety can not only be treated by thinking differently but by making conscious changes to our physical response.

You need to do slow, effortless, quiet and deep conscious breathing by following counts to inhale through our nose and exhale through our mouth.  With every breath in the stomach area should expand and with every breath out it should contract.

Relax and Let’s start this session by first exhaling and then following the count to inhale and exhale.  

When you are anxious, breathe deeply from the belly as shallow breathing extends the cycle of anxiety. Breath is the bridge between body and mind! Breathe in for 4 sec, hold for 7 sec, breathe out for 8 seconds with slightly constricted throat through the mouth as if you are fogging the window.

In the first cycle,  Visualize a triangle and complete the triangle on each inhale, hold and exhale. The triangle gets brighter and brighter after each round creating the shield of positive energy

Super Human Breathing: When I Have Anxiety

Depression

Depression puts our body continuously in fight or flight mode and prevents us from turning it off again. Depression increases your risk of a number of diseases and other conditions. Depression can affect the immune system, making it harder for your body to fight infection,

Breathing can really help with depression. We are going to do slow deep conscious breathing by following counts to inhale through our nose and exhale through our mouth.  Every breath we take needs to start from the expansion of our belly first, then our ribs followed by the chest. With each breath out we use pursed lips as if you are breathing out of a straw. Between different cycles of breathing, we’ll pause our breathing after the last breath and start again. 

Relax and Let’s start this session by first exhaling and then following the count to inhale and exhale. As you breathe in, visualize, you are breathing in positive energy in the form of bright white light and as you breathe out,  you are kicking out any pain along with negative energy. 

When you are depressed, you should do square breathing and visualize the square getting brighter and brighter with each cycle. Breathing is super powerful! Breathe in for 4 sec, hold for 4 sec, breathe out for 4 seconds with slightly constricted throat through the mouth as if you are fogging the window and hold your breath for 4 sec.

Super Human Breathing: When I'm Depressed

Fear

When we are frightened our breathing is constricted and tight.

The body’s reaction to fear is called the “fight or flight” response. To prepare for fight or flight, your body does a number of things automatically so it’s ready for quick action or a quick escape. Your heart rate increases to pump more blood to your muscles and brain. Your lungs take in air faster to supply your body with oxygen. The pupils in your eyes get larger to see better. And your digestive and urinary systems slow down for the moment so you can concentrate on more important things.

Be smart about things but no fearful. Fear can not only be treated by thinking differently but by making conscious changes to our physical responses.

We are going to do slow, effortless and deep conscious breathing by following counts to inhale through our nose and exhale through our mouth.  Every breath we take, do abdominal breathing where the stomach rises and chest remains still.

When you are scared, breathe slow, smooth, and effortless. When frightened our breathing is constricted and tight. Focus on breathing to heal and overcome your fear.

Breathe in for 4 sec, hold for 2 sec, breathe out for 8 seconds with slightly constricted throat through the mouth as if you are fogging the window and hold your breath for 2 sec.

Visualize with each breath that you are bringing in positive energy, hold that energy and breathe out fearful feelings. You are creating a square with white light and as you progress, the square becomes stronger and brighter!

Super Human Breathing: When I Have Fear

Panic

When panic occurs, our breathing may become more shallow, fast and restricted. Instead of filling the lungs with full, complete breaths, we take in quick and short breaths.

During panic you are battling with a constant fear of holding the breath or having a high co2 level due to which you overbreathe.  A lot of people panic because they are overbreathing and overbreathing because they are in panic mode. It’s the cycle that continues unless we slow down our breathing and increase our breath holds to get our Co2 levels back.  

A low level of co2 causes shortness of breath not the oxygen, so deep breathing won’t help. The low co2 makes you panic, and the more you panic the more lower the co2 level gets. To stop the panic is to normalize your co2 levels, which are very low.

Take a deep breath is no the answer during panic state but instead slowing down and holding is the solution.

Effortless, without any noise, consciously very slow breathing can reverse this hyperventilation.

In times of panic, you should breathe very slowly and effortlessly. Exhale should be slower through pursed lips. Breathe is the main bridge between body and mind.

Let’s start by just breathing consciously, very slowly and effortlessly without any noise through your nose and out through your mouth with pursed lips. When you breathe in , don’t take a deep breath instead of very small air in through your nose. 

Breathe in for 2 sec, hold for 3 sec and breathe out for 5 seconds with pursed lips.

Please consult with your doctor and stop this right away if you are not feeling better. 

Panic

Tensed

There are many reasons like stress, overuse of muscles etc  that could create tension in the mind and the body.  The Key is to create awareness of areas that are tense and need attention :

Take notice of areas of your body that may be tense.

Use your breath to consciously connect with the tension; as you breathe in, gently contract the muscles in different areas of your body, and as you breathe out, relax them, releasing all the tension

Relax and  Let’s start this session by first exhaling and following the counts, As you breathe in, visualize, you are breathing in positive energy in the form of bright white light which is getting stronger with each breath and on each breath out, it’s releasing all the body tension. 

When you have an emotional strain, you should contract different muscles in the body and release slowly to relax. We are going to do slow deep conscious breathing by following counts to inhale through our nose and exhale through our mouth.  Every breath we take, do abdominal breathing where the stomach rises and chest remains still.

Breathing, contracting, and releasing is the perfect combination to remove tension and relax! Breathe in for 4 sec, tense or contract your muscle for 6 sec, breathe out for 8 seconds with a slightly constricted throat through the mouth as if you are fogging the window and hold your breath for 4 sec.

Tensed

Energy

The way you breathe affects many aspects of your life. If you breathe incorrectly you are not allowing the right balance of CO2 and O2 in your body so this can make you feel tired, sluggish and maybe even unable to concentrate.

Breathing exercises provide adequate oxygen your whole body making you feel alive and full of energy.

We are going to start with slow deep conscious breathing by following counts to inhale through our nose and exhale through our mouth.  Every breath we take needs to start from the expansion of our belly first, then our ribs followed by the chest. With each breath out we are going to contract our belly all the way back. 

Relax and Let’s start this session by first exhaling and following the counts.

Quick Breathe in 2 sec and Quick Breathe out 2 secs.

Energy

Under Pressure

Breathing can you help relax and remain calm in high-pressure situations.  By prolonging the exhale it’s  activating the parasympathetic nervous system and vagus nerve for the relaxation response.

Breathing influences every cell of our body, it affects our sleep, memory, concentration, and energy levels.  Breath is an indicator of the level of physical and emotional wellbeing. When we breathe consciously, we bring awareness, develop concentration, improve health, and vitality.

Relax and  Let’s start this session by first exhaling and following the counts, As you breathe in, visualize, you are breathing in positive energy in the form of bright white light which is getting stronger with each breath and on each long breath out, it’s releasing  all the body tension and pressure with it.

When I’m pressured on something, I exhale longer than inhale to activate the calming effect and release pressure. Breathing influences every cell of our body! Breathe in for 2 seconds and breathe out for 8 seconds.

Under Pressure

Focus

Breathing helps a lot in keeping an individual highly attentive and focused on the present and his surroundings, which assure a high-level mental functioning and higher cognitive abilities.
Attention is a very important factor for remaining focused and performing well, and a lot of people in today’s fast-paced world struggle to stay attentive and simultaneously, perform well according to their capabilities.

This type of breathing is highly beneficial for all such people who are looking out for options to improve this habit of lacking attention and focus in their lives. By being attentive and focusing on each progressive and successive breath, a person is indirectly diverting all of his focus, attention, and mental energies towards carrying out this one simple task.

In order to concentrate, you should do triangle breathing and visualize the triangle getting brighter and brighter with each cycle. Breathe is the main bridge between body and mind! 

Relax and Let’s start this session by first exhaling and then following the count to inhale and exhale. In the first cycle, Visualize a triangle and complete the triangle on each inhale, hold and exhale. The triangle gets brighter and brighter after each round creating the shield of positive energy.

Breathe in for 3 sec, hold for 3 sec and breathe out for 3 seconds with a slightly constricted throat through the mouth as if you are fogging the window.

Focus

Flow state

Flow is defined as a state of mind when you are fully engaged, fully immersed, fully involved without having any sense of space and time.  One of the triggers for flow state is our breath.  Breath is the main bridge between body and mind.

Breath calms the mind and helps us get into the flow states  The way you breathe is the way we live. Breath is an indicator of the level of physical and emotional wellbeing. 

It’s all about creating awareness of our breath to create a powerful bridge between our conscious and subconscious mind creating a state of flow

Coherent breathing is slow, deep, and rhythmic breathing to increase heart rate variability.   We are looking at 5-7 breaths per minute with an equal inhale to exhale ratio that is smooth and consistent. 

When getting into a flow state, you should breathe slow and smooth with equal in and out the rhythm. Breathing is super powerful and is the main bridge between body and mind.

We are going to start with slow deep conscious breathing by following counts to inhale through our nose and exhale through our mouth.  Every breath we take needs to start from the expansion of our belly first, then our ribs followed by the chest. With each breath out we are going to contract our belly all the way back. Relax your body and let’s start this session by first exhaling and then following the count to inhale and exhale.

Breathe in for 5 sec and breathe out for 5 seconds with a slightly constricted throat through the mouth as if you are fogging the window. You can always add 5 sec hold.

Flow State In Out
Flow State

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