How can mindful breathing enhance your meditation practice. What are the key benefits of breath work for stress reduction. Which breathing exercises are most effective for beginners. How often should you practice mindful breathing for optimal results. What is the proper technique for diaphragmatic breathing.

Understanding the Fundamentals of Mindful Breathing

Mindful breathing is a cornerstone practice in meditation, offering a simple yet powerful tool for cultivating awareness and reducing stress. At its core, this technique involves focusing your attention on the natural rhythm of your breath, observing each inhalation and exhalation without attempting to alter them. This practice serves as an anchor, grounding you in the present moment and helping to quiet the constant chatter of the mind.

Why is mindful breathing so effective? The breath is always with us, making it an accessible point of focus. By directing our attention to this automatic process, we create a bridge between the conscious and unconscious aspects of our being. This connection can lead to profound insights and a deeper sense of inner calm.

The Science Behind Mindful Breathing

Research has shown that mindful breathing can have significant physiological effects. It activates the parasympathetic nervous system, often referred to as the “rest and digest” system, which counteracts the stress response. This activation can lead to decreased heart rate, lowered blood pressure, and reduced levels of stress hormones like cortisol.

• Improved focus and concentration
• Reduced anxiety and depression symptoms
• Enhanced emotional regulation
• Better sleep quality
• Increased overall well-being

The 6-Minute Breathing Meditation: A Step-by-Step Guide

A structured breathing meditation can be an excellent way to begin cultivating mindfulness. Here’s a detailed guide to a 6-minute practice that can be easily incorporated into your daily routine:

1. Find a comfortable position, either seated or lying down.
2. Close your eyes and take a few moments to settle into your body.
3. Begin to notice your natural breath, without changing it.
4. Focus on the sensations of breathing – the rise and fall of your chest or abdomen, or the air moving through your nostrils.
5. When your mind wanders, gently bring your attention back to your breath.
6. Continue this practice for 6 minutes.

How often should you practice this meditation? For optimal results, aim to incorporate this 6-minute breathing meditation into your daily routine. Consistency is key in developing mindfulness skills. As you become more comfortable with the practice, you may find it beneficial to gradually increase the duration of your sessions.

Advanced Breathing Techniques for Deepening Your Practice

Once you’ve established a foundation with basic mindful breathing, you may want to explore more advanced techniques to deepen your practice. These methods can offer additional benefits and help you navigate specific mental and emotional states.

Box Breathing

Box breathing, also known as square breathing, is a technique that can help calm the nervous system and improve focus. How does it work?

1. Inhale for a count of 4
2. Hold your breath for a count of 4
3. Exhale for a count of 4
4. Hold your breath for a count of 4
5. Repeat the cycle

This technique is particularly useful in high-stress situations, as it provides a structured way to regulate your breath and calm your mind.

Alternate Nostril Breathing

Alternate nostril breathing, or Nadi Shodhana in Sanskrit, is a yogic breathing practice that can help balance the left and right hemispheres of the brain. This technique involves breathing through one nostril at a time, alternating between the left and right.

What are the benefits of alternate nostril breathing? This practice can help reduce stress, improve respiratory function, and enhance overall well-being. It’s also believed to harmonize the flow of energy throughout the body.

Integrating Mindful Breathing into Daily Life

While dedicated meditation sessions are valuable, the true power of mindful breathing lies in its ability to be integrated into everyday life. By bringing awareness to your breath throughout the day, you can create moments of calm and clarity amidst the chaos of daily activities.

Mindful Breathing at Work

The workplace can often be a source of stress and tension. How can you incorporate mindful breathing into your work routine?

• Take a few deep breaths before starting an important task or meeting
• Use your breath as an anchor when feeling overwhelmed or frustrated
• Practice brief breathing exercises during breaks
• Set reminders on your phone or computer to pause and breathe mindfully

By integrating these small moments of mindfulness into your workday, you can improve your focus, reduce stress, and enhance your overall job performance.

Overcoming Common Challenges in Mindful Breathing Practice

As with any new skill, developing a consistent mindful breathing practice can come with its challenges. Understanding these obstacles and learning how to navigate them is crucial for long-term success.

Dealing with a Wandering Mind

One of the most common challenges in mindful breathing is a wandering mind. It’s important to remember that this is entirely normal and not a sign of failure. When you notice your mind has drifted, simply acknowledge the thoughts without judgment and gently guide your attention back to your breath.

How can you improve your ability to focus? Regular practice is key. Over time, you’ll find it easier to maintain your attention on your breath for longer periods. It can also be helpful to use counting techniques or visualization to anchor your focus.

Finding Time for Practice

In our busy lives, finding time for meditation can seem challenging. The key is to start small and be consistent. Even a few minutes of mindful breathing each day can make a significant difference. Consider integrating brief breathing exercises into your existing routine, such as during your morning coffee or before bed.

The Role of Breath Work in Stress Management

Breath work plays a crucial role in stress management, offering a powerful tool for calming the mind and body. By engaging in specific breathing techniques, we can activate the body’s relaxation response, counteracting the effects of stress and anxiety.

Diaphragmatic Breathing for Stress Relief

Diaphragmatic breathing, also known as belly breathing, is particularly effective for stress reduction. This technique involves breathing deeply into the abdomen rather than shallowly into the chest. How does diaphragmatic breathing work?

1. Place one hand on your chest and the other on your belly
2. Inhale slowly through your nose, feeling your belly expand
3. Exhale slowly through your mouth, feeling your belly contract
4. Focus on keeping your chest relatively still while your abdomen moves

Regular practice of diaphragmatic breathing can lead to improved stress management, reduced anxiety, and better overall emotional regulation.

Exploring the Spiritual Dimensions of Breath Work

Beyond its physiological benefits, breath work has long been associated with spiritual practices across various cultures and traditions. Many spiritual teachings view the breath as a connection between the physical and spiritual realms, a bridge between body and mind.

Pranayama: The Yogic Science of Breath

In yoga philosophy, pranayama refers to the practice of controlling the breath to influence the flow of life energy, or prana. These techniques go beyond simple relaxation, aiming to purify the body and mind, balance the nervous system, and awaken higher states of consciousness.

What are some common pranayama techniques?

• Ujjayi Breath: A controlled breathing technique that creates a soft sound in the throat
• Kapalabhati: A series of short, forceful exhalations followed by passive inhalations
• Bhramari: Humming bee breath, which involves making a buzzing sound during exhalation

These practices can be powerful tools for deepening your meditation practice and exploring the subtle aspects of your being.

The Future of Breath Work: Emerging Research and Applications

As interest in mindfulness and holistic health continues to grow, researchers are exploring new applications for breath work in various fields. From healthcare to education, the potential benefits of conscious breathing are being recognized and studied.

Breath Work in Clinical Settings

Medical professionals are increasingly incorporating breath work into treatment plans for various conditions. How is breath work being used in clinical settings?

• As a complementary therapy for anxiety and depression
• To manage chronic pain conditions
• In the treatment of PTSD and trauma-related disorders
• To improve respiratory function in patients with lung conditions

As research in this area continues to expand, we may see breath work becoming a more integral part of mainstream healthcare practices.

Technology and Breath Work

The rise of wearable technology and smartphone apps has opened up new possibilities for breath work practice. Biofeedback devices can now provide real-time data on breathing patterns, heart rate variability, and other physiological markers. This technology allows practitioners to fine-tune their techniques and track their progress over time.

What are some popular breath work apps? While specific app recommendations can become outdated quickly, look for applications that offer guided breathing exercises, customizable sessions, and progress tracking features. Many meditation apps now include dedicated breath work sections as well.

As we continue to explore the vast potential of mindful breathing and breath work, it’s clear that these ancient practices have much to offer our modern world. Whether you’re seeking stress relief, spiritual growth, or simply a moment of calm in your busy day, the breath is always there, waiting to be your guide.

A 6-Minute Breathing Meditation To Cultivate Mindfulness

6-Minute Breathing Meditation

• 6:08

How do you cultivate mindfulness? One way is to meditate. A basic method is to focus your attention on your own breathing—a practice simply called “mindful breathing.” After setting aside time to practice mindful breathing, you’ll find it easier to focus attention on your breath in your daily life—an important skill to help you deal with stress, anxiety, and negative emotions, cool yourself down when your temper flares, and sharpen your ability to concentrate.

Time required:

15 minutes daily for at least a week (though evidence suggests that mindfulness increases the more you practice it).

The most basic way to do mindful breathing is simply to focus your attention on your breath, the inhale and exhale. You can do this while standing, but ideally you’ll be sitting or even lying in a comfortable position. Your eyes may be open or closed, but you may find it easier to maintain your focus if you close your eyes. It can help to set aside a designated time for this exercise, but it can also help to practice it when you’re feeling particularly stressed or anxious. Experts believe a regular practice of mindful breathing can make it easier to do it in difficult situations.

Sometimes, especially when trying to calm yourself in a stressful moment, it might help to start by taking an exaggerated breath: a deep inhale through your nostrils (3 seconds), hold your breath (2 seconds), and a long exhale through your mouth (4 seconds). Otherwise, simply observe each breath without trying to adjust it; it may help to focus on the rise and fall of your chest or the sensation through your nostrils. As you do so, you may find that your mind wanders, distracted by thoughts or bodily sensations. That’s okay. Just notice that this is happening and gently bring your attention back to your breath. 

• Find a relaxed, comfortable position. You could be seated on a chair or on the floor on a cushion. Keep your back upright, but not too tight. Hands resting wherever they’re comfortable. Tongue on the roof of your mouth or wherever it’s comfortable.
• Notice and relax your body. Try to notice the shape of your body, its weight. Let yourself relax and become curious about your body seated here—the sensations it experiences, the touch, the connection with the floor or the chair. Relax any areas of tightness or tension. Just breathe.
• Tune into your breath. Feel the natural flow of breath—in, out. You don’t need to do anything to your breath. Not long, not short, just natural. Notice where you feel your breath in your body. It might be in your abdomen. It may be in your chest or throat or in your nostrils. See if you can feel the sensations of breath, one breath at a time. When one breath ends, the next breath begins.
• Be kind to your wandering mind. Now as you do this, you might notice that your mind may start to wander. You may start thinking about other things. If this happens, it is not a problem. It’s very natural. Just notice that your mind has wandered. You can say “thinking” or “wandering” in your head softly. And then gently redirect your attention right back to the breathing.
• Stay here for five to seven minutes. Notice your breath, in silence. From time to time, you’ll get lost in thought, then return to your breath.
• Check in before you check out. After a few minutes, once again notice your body, your whole body, seated here. Let yourself relax even more deeply and then offer yourself some appreciation for doing this practice today.

You may find that your mind wanders, distracted by thoughts or bodily sensations. That’s okay. Just notice that this is happening and gently bring your attention back to your breath.

Breathe along with this GIF to calm a stressed out mind. Focus on the sensation of your breath in and out.

 This article was adapted from Greater Good In Action, a site launched by UC Berkeley’s Greater Good Science Center, in collaboration with HopeLab.

A Beginner’s Guide to Breath Work Practices

“Take a deep breath” — a phrase we are all too familiar with as a last resort to relieve stress and frustration. And it’s probably good advice.

“Breath work is the foundation for stress management,” says Alistair Hawkes, a licensed professional counselor and certified Clarity Breathwork practitioner in Lakewood, Colorado.

What Is Breath Work?

Breath work refers to deep, diaphragmatic breathing or belly breathing, which research suggests may trigger relaxation responses in the body, according to a study published in June 2017 in Frontiers in Psychology. Breath work encompasses a range of breathing exercises designed to enhance physical, spiritual, and mental health, according to Yogapedia. Within published research, breath work is commonly referred to in terms of “interventions” such as diaphragmatic breathing, breathing techniques, or even breathing rehabilitation, which we’ve reviewed below.

Breath work includes specific breathing practices like Clarity Breathwork and holotropic breathing, which are used more as mind-body therapy, and are associated with particular theories and varying degrees of supportive evidence, according to GoodTherapy.

A Brief Synopsis: The Potential Health Benefits of Breath Work

Research shows a variety of health and wellness benefits and quality of life improvements that intentional breathing (including diaphragmatic breathing, yogic breathing, and other breathing exercises) may provide for people experiencing certain health conditions and concerns. Breath work may:

• Reduce stress and aid in stress-related medical illnesses, anxiety, depression, and substance abuse, according to a review in the Journal of Alternative and Complementary Medicine
• Alleviate post-traumatic stress disorder (PTSD), according to a study in the Journal of Traumatic Stress
• Improve immune response, according to a study published in PLoS One
• Mitigate asthma symptoms, according to a meta-analysis published in March 2020 in Cochrane Database of Systematic Reviews
• Decrease hypertension in adults, according to a review published in May 2021 in Complementary Therapies in Clinical Practice
• Aid with COPD rehabilitation, according to a review published in March 2022 in the International Journal of Chronic Obstructive Pulmonary Disease
• Aid glycemic control in people with type 2 diabetes, according to a study in the January 2021 International Journal of Yoga Therapy
• Improve the quality of life in people with cardiovascular disease and cancer, according to a study published in May 2020 in International Journal of Yoga (IJOY)

Many recent studies, including a systematic review published September 2018 in Frontiers in Human Neuroscience, have found that breath work reduces anxiety, sharpens memory, treats symptoms of depression, promotes more restful sleep, and even improves heart health.

By the way, breath work isn’t new. As Hawkes points out, “Western science is patting itself on the back for saying breath work works, whereas [some] people have been doing this for [millennia].”

How Do Breath Work and Meditation Differ?

Breath work and meditation are connected in that meditation requires breath work, but breathing techniques can be practiced on their own to cultivate mindfulness, and don’t necessarily need to be paired with meditation. There are thousands of forms of meditation and with them come different breathing techniques.

“Each tradition has a different aim for the meditation practices it introduces, so each will have associated ways of offering techniques for working with the breath,” says Lodro Rinzler, a Buddhist meditation teacher and a cofounder of MNDFL, a chain of meditation studios in New York City.

The Science of Breath

“We all breathe all the time. The way that we breathe is what makes the difference — how we breathe,” says Jessie Taylor, a cofounder and the director of education at the Mindfulness Center, an online wellness platform primarily based in Washington, DC, Maryland, and Virginia, with services like training programs, telehealth, classes, and workshops worldwide.

One well-researched breath work technique is diaphragmatic breathing. What makes it special is the way it can influence the entire body, especially the nervous system, according to a study published in June 2018 in Cureus.

When we are under stress — whether running from a predator or dealing with a particularly frustrating email — the brain turns on the sympathetic nervous system (SNS), which governs the flight, fight, or freeze response. You’ll notice the activation of your SNS if you have shallow breathing, tense shoulders, increased blood pressure, or an upset stomach.

Countering the SNS is the parasympathetic nervous system (PNS), or the rest-and-digest response: essentially, your body in a state of calm. Hawkes and Taylor both describe a process called thalamic gating, which according to the Encyclopedia of Clinical Neuropsychology is when the executive functions of the brain get turned off to aid in escaping danger. These functions may also be deactivated by diaphragmatic breathing, according to a study published in October 2020 in Medicines, which posits that deep breathing may act as a manual switch to move your system from the SNS into the PNS. In other words, from a state of stress to a state of calm.

For example, when you release tension with a big sigh or exhalation, you may be able to reverse the fight-or-flight response and slip into a state of relaxation. “A sigh of relief releases carbon dioxide and literally changes the biochemistry in your brain,” explains Taylor.

4 Diaphragmatic Breathing Tips for Beginners

As you prepare to try deep-breathing practices, here are a few things to keep in mind.

1. Take It Easy at the Start

“The most important thing is to start slow, start small, and work your way up. You want to condition your nervous system,” explains Hawkes. “You can’t go run a marathon when you haven’t run a mile.” She says beginners should set a timer for one minute and avoid long meditations. Increase the time as you get used to breath work.

2. Move the Breath to the Belly

Deep breathing won’t make your shoulders or upper chest move dramatically. A sign that you’re engaging your diaphragm is that your lower abdomen is filling and emptying. Place a hand on your belly and practice pushing it in and out.

3. You Can’t Really Do It Wrong

“Whatever technique it is, just the fact that we are paying attention to our breath bridges the gap from the sympathetic and parasympathetic nervous systems,” says Taylor. At its most basic level, breath work floods the brain with oxygen and removes larger amounts of carbon dioxide — you can’t mess that up.

4. Find a Breath Work Practice That Resonates With You

The ultimate goal of your breath work practice is to activate the PNS, and there are many techniques that can help you achieve that. Hawkes says it’s all about finding the one you like and can use consistently.

Breath Work Practices for Beginners

Here are a handful of meditative breathing techniques and how they may help you promote health and relaxation in your body, no matter what’s going on around you.

1. Dirga Pranayama, aka Diaphragm Breathing

What it is: The most basic breath work practice

Hindu in origin, pranayama is the type of breathing you might learn in a yoga class or with a licensed breath work practitioner. It refers to slow, deep breathing. Located at the bottom of your lungs, the diaphragm is the most efficient muscle for breathing, and for people with healthy lungs, it does about 80 percent of the work it takes to breathe, according to the American Lung Association.

A systematic review published in August 2020 in IJoY found that pranayamic breathing helped reduce the frequency of attacks and medication required by people with asthma. Another study, published in the International Journal of Preventive Medicine, showed this breathing technique reduced stress and anxiety, improved autonomic and higher neural center functioning, and even improved the physical health of cancer patients.

How to do it: This type of breathing can be performed sitting up or lying on your back.

1. Start with your hands resting on your belly, just below the navel. As you breathe in, let your belly soften and expand like a balloon. When you breathe out, let your belly sink toward your spine.
2. Place one hand on your ribs and the other on your belly. Breathe in slowly, let your belly soften, and feel your ribs expand.
3. Move the hand that was on your ribs to your upper chest, just below the collarbone. As you inhale, allow your belly to soften, your ribs to expand, and upper chest to broaden. As you exhale, let everything go.
4. Hawkes recommends taking three to five (or up to 10) of these deep breaths every morning before you get out of bed, again anytime during the day when you’re stressed out, and again before you go to sleep at night. Do this every day for three weeks. “You might get bored, you might wonder why,” she says, “but stick with it, because over time your limbic brain will begin to respond to your mindfulness and breath.”

2. Sama Vritti Pranayama With Antara Kumbhaka and Bahya Kumbhaka, aka Box Breathing

What it is: Intermittent breath retention

Kumbhaka pranayamas are a type of breathing exercise in which you hold your breath after inhaling and exhaling. Holding air in the lungs after inhaling is called antara (inner) kumbhaka, and momentarily holding the breath after exhaling is called bahya (outer) kumbhaka. According to Forbes, some Navy SEALs use this technique, referred to as box breathing, to stay calm when in physical peril.

A study published in the International Journal of Health Sciences & Research found that 4-7-8 breathing, a type of intermittent breath retention where, in general, you inhale for the count of four through your nose, hold your breath to the count of seven, and exhale through your mouth for a count of eight, was effective in reducing breathlessness, anxiety and depression in people with moderate COPD.

How to do it: You will find a variety of counting patterns if you research box breathing — for example, 4-7-8 or 4-4-4-4 — but beginners should find their own pace, says Taylor. “Count slowly as you inhale and see whatever number you come to and match that at your exhale. ” The counting gives the analytical part of your brain something to do that’s focused on the breath. Beginners may find that their number pattern changes each day depending on what your nasal passages will allow.

1. Sit in a relaxed position, and exhale all the air in your lungs out through your mouth, per the University of Michigan Health Library.
2. Close your lips and use your nose to inhale slowly from your belly, and count to 4 as you breathe in, filling the lungs.
3. Hold the air in your lungs while you silently count from 1 to 4, and then slowly release the air through your mouth as you count from 1 to 4.
4. Repeat three to seven times. Do not practice while driving or using machinery, as it may cause a slight light-headedness with prolonged practice.

3. Nadi Shodhana Pranayama, aka Alternate-Nostril Yoga Breathing (ANYB)

What it is: Controlled breathing

The name of this Hindu practice can be translated as “channel purifying,” and it’s a gentle exercise that’s good for people who don’t want to simply sit still during meditation. This technique involves breathing through one nostril at a time, while manually closing the other nostril, to facilitate alternate breathing and airflow.

According to a study published in July 2019 in Journal of Education and Health Promotion, participants with hypertension who used ANYB exercises twice a day (10 minutes each time) for five days saw a marked reduction in systolic and diastolic blood pressure, and improved heart rate, compared with a control group.

In a small randomized controlled trial of 30 people published in May 2020 in Frontiers in Psychiatry, ANYB was a component of the yoga respiratory practice bhastrika pranayama, taught to healthy young adult participants. At the beginning and end of the study, researchers assessed participants’ anxiety and mood, and conducted MRIs to analyze their brain activity. The results suggested significant reductions in anxiety and improvements in mood levels after breathing exercises. Researchers also found that after four weeks of bhastrika pranayama practice, participants showed changes in the activity of brain regions involved in emotional processing.

How to do it: In this practice, you will breathe through just one nostril at a time. No breath will come in or out of your mouth.

1. Sit comfortably and rest your right hand on your knee. Use your left thumb to gently close your left nostril. Inhale slowly through the right nostril, then take your thumb off your left nostril and close the right nostril with your ring finger.
2. Hold your breath for a moment, then exhale through the now open left nostril.
3. Breathe in through the open left nostril, then hold the breath and take your ring finger off the right nostril and put the thumb back on the left nostril. Breath out the right nostril.
4. Repeat this on each nostril 5 to 10 times.

4. Ujjayi Pranayama, aka Ocean Sounding Breath

What it is: Audible breath

Sanskrit for “victorious breath,” ujjayi is another pranayama (yoga breathing) technique. Ujjayi generates a “haaa” sound on the exhale.

How to do it: It’s recommended that you do ujjayi pranayama while sitting up, according to the National Center on Health, Physical Activity, and Disability (NCHPAD).

1. Inhale through your nose.
2. As you slowly exhale, contract your throat and make a gentle “haaaa” ocean sound. If you’re a beginner, it’s easier to make the sound while exhaling with your mouth open. A helpful body cue for this is to imagine using your breath to fog up a window.
3. As you become advanced, try exhaling without opening the mouth. A tip here is to try to sound like Darth Vader from Star Wars.
4. Repeat until you feel relaxed.

5. Buteyko Breathing Technique (BBT)

What it is: Nasal breathing retraining to repair hyperventilation

Created in the 1950s by a Ukrainian doctor named Konstantin Buteyko, this technique is a good option for those who experience asthma or panic attacks. It focuses on creating “air hunger” to normalize breathing — basically relaxing the diaphragm until you feel the lack of air. The goal is to breathe more gently and slowly and through the nose.

A study published in the Egyptian Journal of Chest Diseases and Tuberculosis showed a significant decrease in daily asthma symptoms for participants.

Another study, published in Respiratory Medicine, found that participants were able to reduce their use of corticosteroids for their asthma treatment after using BBT for six months.

How to do it:

1. During this exercise, you should breathe exclusively through your nose. In a relaxed sitting position, elongate your spine and sit upright. Start with some easy, deep breaths.
2. After a calm and relaxed exhale, hold your breath and gently plug your nose. This is called the control pause.
3. When you feel the need to take a breath (you begin to experience “air hunger”), gently release your nose and take a slow, easy breath in. Your diaphragm might involuntarily move, but do not panic or gasp.
4. Breathe normally and evenly again for at least 10 seconds. Repeat three to five times.

There are more advanced versions of BBT, but consider working with a certified Buteyko practitioner to deepen your understanding of the technique and develop your at-home practice.

6. Hasyayoga, aka Laughter Yoga

What it is: Intentional, manufactured laughter

It’s been said laughter is the best medicine, and a study published in May 2021 in Current Research in Physiology found that laughter uplifted participants’ mood, improved respiratory function, improved circulation, and lowered stress levels. Laughing releases feel-good brain chemicals like dopamine, oxytocin, endorphins, and serotonin.

Popularized by Madan Kataria, a physician in India, laughter yoga is perhaps one of the more playful breath work techniques. In the same way that the brain can’t sort perceived danger from real danger, it can’t tell the difference between manufactured laughter and real laughter, so even if you’re faking it, you may still receive benefits like:

• Reduced anxiety, improved self-esteem, and increased happiness, according to a study published in October 2019 in International Journal of Environmental Research and Public Health
• Relief from gastrointestinal issues, according to the results of a trial published in October 2019 in the Middle East Journal of Digestive Diseases
• Possibly even reduction in body weight, according to a study of 235 mostly female Japanese participants ages 43–79 published in April 2022 in BMC Geriatrics

How to do it: You could simply start spontaneously laughing, smiling, and clapping to get the benefits of this practice, but if you’d like to follow a more regimented approach, try these steps.

1. From a confident standing position, and with a smile on your face, cross your right hand over to meet your left hand near your left hip and clap your hands while exhaling “ho ho.”
2. Pull the arms up on a diagonal to the right side of the head and clap while exhaling “ha ha ha.”
3. Repeat that three times. After the last “ha ha ha,” reach both arms above your head and exclaim “Yay!” then start laughing.

7. Heart Rate Variability Biofeedback (HRVB With Breathing Awareness)

What it is: Biofeedback therapy training

If seeing is believing for you, HRVB is a biofeedback tool that can show you that your breathing is getting deeper. The goal of HRVB is to have your breathing match your heart rate patterns. A study published in March 2021 in the International Journal of Environmental Research and Public Health found HRVB may help reduce symptoms of depression, stress, and anxiety.

Other recent findings, like this review published in June 2021 in Complementary Therapies in Medicine and this meta-analysis published in March 2021 in Scientific Reports, have found improvements in quality of life for those with chronic diseases, in addition to overall increased mental health.

How to do it: If you’re working with a biofeedback specialist, you’ll be hooked up to a few monitoring devices, but you can do an at-home version as well. You’ll need a tool that will measure your heart rate — many smart watches and apps have this feature.

1. From a relaxed sitting position, note your current heart rate on your device of choice.
2. Begin breathing deeply into the belly. Visualize a roller coaster track. On your inhales, imagine a car climbing up the track, and on the exhale imagine the car going down the track. Your goal is to have a smooth ride for the car as it goes up and down over and over, pausing slightly between each inhale and exhale.
3. After five breaths check your heart rate number. Your goal is to get your current heart rate number below the starting heart rate number. Once you have it there you can finish your practice.

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how self-regulation techniques help teachers deal with emotional burnout — I am a teacher

In previous articles, we got acquainted with the concept of professional burnout and found out how you can start fighting it. However, “behind the scenes” were the techniques of mental self-regulation, which help here and now to work with negative emotions and stress. We tell you how to tune in the right way, calm your nerves and look at the situation from a different angle with the help of “mindfulness” – meditations that have nothing to do with philosophy and religion.

Why meditation should be taken seriously

Meditation is of great interest to the scientific community. Psychologists, analyzing meditation practices in isolation from the religious and mystical context, note changes in the functioning of the brain in those who meditate regularly. Thus, a person begins to better control his attention, react less negatively to what is happening, regulate the intensity of emotions (indirectly, by manipulating attention), respond more adaptively to stressful situations, and tolerate negativity more calmly. As a rule, with the help of mindfulness meditation techniques, excessive anxiety is removed, and the physiological response to stress from the sympathetic nervous system becomes faster.

We have selected some of the best meditations for beginners. By regularly giving them 10 minutes a day, you can learn to focus on the present moment, accept it consciously and without judgment, without anxiety, pattern thinking and automatic reactions to stimuli.

How to meditate?

The best meditation is not necessarily in the lotus position and with your eyes closed. You can meditate standing, sitting on a chair, lying down. The main thing is to take a comfortable position. It is best to practice in a permanent, quiet place where you will not be disturbed by other people, TV or phone. It is believed that the morning is best suited for meditation so that the mood stays with you for the whole day. However, before going to bed, meditation will also not be superfluous. Usually 10-15 minutes is enough for meditation.

The best way to start practicing mindfulness is to simply observe your physical condition. The attention of the meditator here is addressed to a single object: it can be breathing, emotion, sound, sensations in the body.

Breathing for Relaxation Meditation Technique

In order to complete the exercise, you need to begin to evenly count to yourself to eight. Then, on the first count, take a deep breath through the nose, pause for 1-2 counts, then exhale through the mouth for a long time (counts 6-8), ideally twice as long as the inhalation. The cycle can be done 10-20 times.

“Body Scanning” meditation technique

This meditation helps to relax, to pay attention to the sensations in the body that have become invisible over time. Having taken a comfortable position, focus on your own body, slowly transferring attention from one part of it to another. Start at the back of your head and face, feel every muscle. Then smoothly move to the back of the neck, throat, shoulders, chest. Pay attention to your own breathing movements: how the ribs rise on the inhale and fall on the exhale. What happens to the back at this time? You can also focus on the inner space of the chest. Then you can move on to the back, stomach, buttocks, knees, and so on.

In every part of the body there are countless sensations that are important to listen to. Your body will figure out how to meditate correctly.

Conscious Breathing Meditation Technique

Take a comfortable position, put your palms on your stomach and listen to your breathing. Watch the rhythm, how the belly rises as you inhale. Concentrate on the movements of your body, do not try to control your breathing. Then you can move your palms to your chest and observe the movements of the chest or concentrate on the nasal cavity and the air currents passing through it. Try not to think about anything: if this is difficult, imagine that the air is a sea wave that envelops you with its coolness.

There are also more complex meditations that can help you cope with protracted stressful situations.

Safe Place Meditation Technique

This technique is especially effective when a person is under prolonged stress and needs to cope with negative emotions. Assuming a comfortable position, closing your eyes and taking a few deep breaths, imagine yourself in a place where you feel safe. It can be a real place – for example, a childhood home – or a fictional one. Take your time to look around. What do you see? Pay attention to details: colors, materials, shapes, shadows, even sounds and smells. Perhaps you hear the sound of waves or a gust of wind, feel the sun on your face? Anything can be here. Nearby you can imagine a good friend – someone who is ready to support you, take care of you, someone with whom you feel happy.

Remember the place you were thinking about. You can always return to it when you want to feel calm and safe.

Progressive relaxation technique

Progressive relaxation is relaxation through the alternation of tension and relaxation of individual muscle groups. A typical pattern of exercises in the relaxation technique is as follows: first you need to learn and train the relaxation of muscle groups, for example, the muscles of the neck or facial muscles. A person, better feeling his muscles, can observe them and find out which of them are most tense with negative emotions. Then, using the ability to relax the muscle groups most tense during stress, you can reduce the intensity of negative emotions, significantly relax and calm down. Mastering this practice will be useful for those who want to understand how to meditate, as well as hyperexcitable people, those who cannot focus on one part of the body for a long time, as well as those who suffer from anxiety and panic attacks. This is one of the best meditations to help you “make friends” with your body.

All exercises within the relaxation technique are done in three stages: first you need to tighten the muscle, then feel it, and finally relax. After that, it is best to focus on the contrast between the tense and relaxed state of the muscle. Exercises can be accompanied by an account.

For example, clench your fist — gradually more and more — then feel the tension in it, relax it and feel this state, enjoy it. The stages of tension and relaxation can be done gradually, accompanying them with an account, or quickly, on one account – it is better to try both methods and choose which one is more convenient for you.

In this way, it is better to work out the muscles of the whole body, starting from the face, moving to the neck, shoulders, arms, chest, stomach, legs – up to three times for each of the areas. An example of an exercise: take a deep breath and press the foot hard on the floor, then count to three and ease the pressure of the foot, feel the difference between the states of tension and relaxation, repeat on the other leg, arms. You can also, for example, while lying down, raise your legs from the floor by 15 centimeters, feel tension in your legs / abs / shoulders, relax, feel the contrast, remember your feelings.

To come to a more conscious perception of the world around us, self-regulation techniques such as focusing on routine things, trying to look at them from a different angle, outside the “autopilot” on which we usually perform these ordinary actions, will help.

As you pour yourself a cup of coffee, focus on the sensations. Touch the cup, examine it. Without haste, try the drink, feel its taste, listen to your feelings from each sip.

When making your bed, focus on your own body and its movements. Touch the linen, the bedspread, for a moment concentrate on these sensations.

When you go outside, take a deep breath, feel the fresh air in your lungs. Pay attention to the soles of your feet and how the weight of the body is transferred from one foot to the other when walking. Think about what the weather is like today, what is around you, what sounds do you hear and where do they come from?

Put your phone aside during dinner, turn off the TV. Look at the shape and color of the plate, feel the heaviness of the cutlery, smell and taste the food. Try to chew and swallow slowly, watch the sensations you experience.

It is just as important to pay attention to the little things during any routine activity: washing dishes, brushing teeth, washing and hanging things.

Scanning the Moment Meditation Technique

In order to learn to focus on the present moment, you can try a simple exercise. To do this, it is enough to set an alarm for any relatively free time of the day. You can set several alarms so that they ring, for example, once every two or three hours. At the alarm signal, it is useful to focus on what is happening around: are you sitting or standing, what are you doing, are you experiencing tension at this moment? What surrounds you: what sounds, smells, shapes and colors? Are you worried about something, or perhaps happy or anxious?

The modern world is full of stress, and the world of a teacher even more so. Regular implementation of mindfulness techniques can help to cope with overload and anxiety, it is easier to overcome stress, make decisions not impulsively, but meaningfully. It is worth remembering that relaxation techniques have contraindications: epilepsy, serious psychological illness, hysterical reactions, internal bleeding and gastritis in the acute stage, acute stroke.

For professional help in the prevention of emotional burnout and the fight against it, you can turn to the free Yandex course “Emotional burnout among teachers.” Within its framework, psychologists will talk in detail about how to diagnose this condition and how to deal with it.

Meditation and breathing practices change brain activity

People who regularly engage in meditation or other breathing practices, such as yogis and Buddhists, have long known that such exercises improve the ability to focus on a specific task. In a new study, researchers at Trinity College Dublin, Ireland, have attempted for the first time to explain the neuropsychological link between breathing and attention. The results of the work were published in the journal “Psychophysiology”.

Influence of breathing on brain activity

Breath-focused meditation is known to have a positive effect on various cognitive processes, increase attention, reduce emotional lability and promote positive emotions. Study author Dr. Michael Melnychuk emphasized that yoga practitioners have been talking about the influence of breathing on cognitive abilities for more than 2.5 thousand years. However, the neurophysiological relationship between breathing and cognitive skills has never been studied. In this work, scientists determined the existence of biological mechanisms that could explain such claims.

To do this, they measured the participants’ breathing, reaction time, and activity in the locus coeruleus of the brain, the area where norepinephrine is synthesized. Norepinephrine is a key link in a specific brain system. So, any stressful situations stimulate the synthesis of norepinephrine, which impairs attention. The feeling of lethargy is usually accompanied by a reduced synthesis of norepinephrine, which also adversely affects the ability to focus on a specific task. The level of this compound corresponding to the norm is accompanied by an emotional upsurge, clarity of thoughts and good memory performance.

Researchers concluded that participants who were able to successfully focus on a task were more synchronized between breathing and attention levels than those who had difficulty concentrating. After analyzing the data obtained, the scientists noted with surprise that the activity of the bluish spot changes in each respiratory cycle – it increases on inspiration, and decreases on exhalation. This indicates that attention indicators are influenced by breathing and change during one respiratory cycle. Perhaps focusing on the depth and frequency of breathing can improve attention.

The authors of the work noticed that they were able to obtain new data on the neurophysiological mechanisms that underlie the ancient practices of meditation. They hope that the results will help develop new treatments for patients with attention disorders, such as attention deficit hyperactivity disorder or post-traumatic stress disorder, as well as to maintain the state of cognitive functions in older people.

Types of breathing practices and their possible therapeutic applications

Traditionally, there are two types of breath-oriented practices – those that involve conscious focus on one’s own breathing and those that require constant control of the breath (for example, deep breathing techniques such as pranayama). For people with attention disorders, practices in which the main place is given to concentration and concentration, in which a person follows the sensations during breathing, but does not make any effort to control it, can be especially useful.