Breathing is not something that we think about or focus on, and it often goes unnoticed. When most of us think of “deep breathing” we think of the amount of air we breathe in. The key to deep breathing is actually not the amount of air we take in, but the use of our diaphragm vs. our chest.
Chest breathing can make us feel constricted, tight, and anxious. Deep breathing, also known as belly breathing or diaphragmatic breathing, allows for more oxygen to enter our bodies, subsequently improving our well-being. More oxygen in our bodies, means more carbon dioxide being expelled, and more toxins being released from our bodies. Aside from detoxing and improving our immune system, practicing deep breathing regularly can:
Increase your energy
Relieve muscle tension
Lower blood pressure
Slow down the appearance of aging
Improve sleep quality
Relieve stress and anxiety
The 4-7-8 Breathing Technique is a popular exercise that is effective at reducing stress by regulating your breathing and activating your parasympathetic nervous system. In doing so, it regulates our fight-or-flight response and helps calm us. To do this technique, sit upright in a comfortable position or lay down if you’re trying to induce sleep. Then, in one breathing cycle you will:
Slightly part your lips and while making a whooshing sound, completely exhale out your mouth
Close your mouth and silently inhale through your nose, while counting to four in your head.
Hold your breath for seven seconds.
Exhale from your mouth for eight seconds.
Repeat for a total of four breath cycles.
Regularly practicing deep breathing exercises is also extremely important during massages. Controlling your breathing and relaxing your mind during your massage will lead your body to do the same, resulting in a deeper sense of relaxation. By taking deep breaths during your massage, you’ll be switching from your fight-or-flight response to your parasympathetic nervous system. Your parasympathetic nervous system will lower pain reception in the body, promote toxin release, and increase blood supply to stiff muscles, making sure you get the most out of your massage.
Although breathing is mostly involuntary, we only breathe properly when our body is functioning properly. Our back and chest muscles relax and contract during our breathing cycle and may tighten or become stiff when we experience stress or anxiety. This can affect our breathing, making it more shallow and resulting in a limited amount of oxygen in our bodies, which can lead to fatigue, headaches, and nausea. Body massages can help alleviate stiffness in our back and chest, improving the function of our respiratory system. Breathing deeply during your massage will also help strengthen your primary breathing muscles, further providing a more effective resistance to stress.
By being conscious of your breathing, you’ll be able to manage your stress and anxiety more efficiently. It may take practice, but by making focused, deep breathing part of your daily routine, your massages will be more effective, giving you a more relaxed, quality lifestyle.
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