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The human body is a unique system of self-regulation and control. Our emotions control the body, and the body is capable of controlling our emotions.
Breathing techniques can quickly balance the psycho-emotional state, extinguish negative emotions, calm or energize, and even improve cognitive abilities.
The key foundation of any technique is the rhythm of breathing—the intensity of inhalation and exhalation. Intense rapid inhalation and slow exhalation will always calm the nervous system, whereas slow inhalation and intense, sharp exhalation will bring the body into a tone. Exercises should be done until you feel improvement (usually 10-20 cycles for slow techniques, but no more than one minute for forced techniques). All techniques should be practiced on an empty stomach.
Breathing Techniques by Counting
The simplest techniques are counting techniques aimed at calming the nervous system: 3-3-3, 4-4-4, 4-7-8, 5-5-5, and so on. When you inhale air through your nose according to the count, hold your breath to the count, and then slowly exhale to the count. These techniques are easy to follow, but they are very effective and quickly bring emotions back into balance.
Kapalabhati (cleansing thoughts)
A technique of forced diaphragmatic breathing that invigorates and energizes. It’s ideal to perform this technique in the morning or throughout the day when you need a quick mental refresh and focus. It is performed in a comfortable position with a straight back, where all exhalations are made by rhythmically pushing air up through the nose with the abdomen, and inhalation occurs automatically after exhalation. Start by slowly repeating with increasing speed to one exhalation per second. Number of cycles: 24, 54. The technique is not suitable for people with high blood pressure, gastrointestinal diseases, or women during the menstrual cycle.
Bhramari (bumblebee humming)
A technique using sounds to help calm down and increase concentration and attention. It is performed in a comfortable sitting position with a straight back. Keep your lips closed but your jaw relaxed, with your body in a maximally relaxed position. You can also cover your ears with your hands to minimize external sounds. Inhaling deeply through the nose, on the exhalation, stretch out the sound “mmm” like the buzzing of a bee. With the correct technique, the exhalation should be longer than the inhalation.
