Easy exercises at home②
Breathing techniques to balance the mind and body
~ "Exhalation" and "belly button" are the keys ~
Daily stress and fatigue can make it hard to relax. When that happens, the most powerful tool we have at our fingertips is breathing. However, simply breathing is not enough. This time, we will introduce two particularly effective ancient breathing techniques: focusing on exhalation and warming the navel.
Why is exhaling more important than inhaling?
When most people think of breathing, they tend to focus on "taking a deep breath." However, the power of breathing is thought to lie in "exhaling."
<Three effects of exhaling>
1. Increased relaxation
Exhaling is said to stimulate the parasympathetic nervous system and promote a state of relaxation. Taking a slow, long exhale tends to lower your heart rate and stabilize your blood pressure.
2. Refresh your body
It's believed that breathing deeply and slowly helps to thoroughly replace the air in your body and allow fresh oxygen to enter, which can leave you feeling refreshed throughout your body.
3. Improved concentration
Focusing your attention on your exhalation tends to clear away distracting thoughts and increase your ability to focus on the present moment. You can expect an effect similar to that of meditation.
The effect of imagining warming your navel
In traditional Chinese medicine, the area around the navel is called "Tanden" and is considered the center of life energy. It is believed that being conscious of the area around the navel naturally encourages abdominal breathing, allowing the diaphragm to move more, allowing more oxygen to be taken in. In addition, being conscious of the warmth around the navel can improve blood flow to the internal organs, potentially improving digestive and immune function. Furthermore, research has shown that being conscious of the Tanden has the effect of balancing the autonomic nervous system.
<Practice! Belly button warming breathing technique >
Basic posture
Sit in a chair or cross-legged on the floor with your back straight and shoulders relaxed. Place your hands lightly under your belly button.
Breathing rhythm
1. Breathe naturally (3-4 seconds)
2. Exhale slowly (for 6-8 seconds) while imagining that your belly button is getting warm.
3. Focus all your attention on the exhale and feel your stomach gently sink in.
Points to be aware of
Let your inhale naturally and focus 90% of your attention on your exhale
Imagine there is a small sun deep inside your belly button, and feel the warmth spreading with each exhale.
When you exhale, it is effective to open your mouth slightly and make a "whoosh" sound.
<Daily use scenes >
To wake up in the morning
Doing this for three minutes in bed after waking up will help you start your day peacefully.
In between work
If you feel tired from desk work, try practicing this for 2-3 minutes while sitting in your chair. It will help you regain your concentration.
Relaxation time before bed
Doing this while lying in bed will help you fall into a deep sleep.
When you feel stressed
If you feel pressured in your relationships or at work, you can use this as a way to organize your thoughts on the spot.
<Summary>
Breathing is the most basic life activity that we continue to perform from birth through our entire lives. By consciously practicing breathing, we can expect to improve the health of our mind and body.
By focusing your attention on your exhalation and imagining that you are warming your belly button, you can expect to improve the quality of your daily life. Please try this simple health method that you can start right now.