Breathing, exercises and the benefits for sleep and stress

Negative emotions, a problem: they release specific hormones that affect the body as a whole and hinder breathing. Breath becomes short, the diaphragm freezes and suddenly, the energies no longer circulate, which causes a state of fatigue psychic and physical permanent. It is necessary to resolve the situation in order not to stay “breathless”.

Pulse control. Based on a slow and regular breathing rhythm, this technique synchronizes heart and brain, regulates heartbeat, leads to a reduction in stress. “In practice, it consists of producing regular breaths in 1 minute, he explains Elena Buscone, yoga teacher e pilates -. Sitting in silence, to inspire through the nose for 5 seconds, then I will expire through the nose for 5 seconds. It starts with 1 minute 3 times a day and then reaches 5 minutes 3 times a day ”.

Fall asleep easily. New technologies flood us with blue light, worries and problems follow us under the duvet and disturb calm and sleep. “Breathe well before bedtimeprepare for sleep, calms the nervous system, helps warm the body and frees the mind from obsessive thoughts. We bet on one simple equation: lying or sitting, inhale deeply through the nose for a count of 4, hold the breath and count to 7, exhale, count to 8. Do three repetitions ”.

Take back control. Stress, fear and anxiety often cause you to lose control, negative thoughts return and it is difficult to think and concentrate. Breath is our ally: squared is even better. We impose equal control between inhalation and exhalation, this technique allows you to find calm in case of nervousness. Let’s adopt the theory of 4: we breathe in through the nose for a count of 4, we remain in apnea for 4 more, we spied through the nose always 4 counts, we block back to 4. And let’s start counting again ”.

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