Easy exercises at home②
Breathing techniques to balance the mind and body
~The key is "exhalation" and "belly button"~
Daily stress and fatigue can keep your mind from resting. 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: "emphasizing 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. Improved relaxation effect <br> Exhaling is said to stimulate the parasympathetic nervous system and promote a state of relaxation in the mind and body. Exhaling slowly and for a long time helps to stabilize your heart rate and blood pressure.
2. Refresh your body <br>Deep breathing replaces the air in your body, making it easier to take in fresh oxygen.
3. Improved concentration <br>Focusing on your exhalation reduces distracting thoughts and increases your ability to focus on the present moment.
The effect of imagining warming your navel
In traditional Chinese medicine, the area around the navel is called the "dantian" and is considered the center of life energy. By focusing on the navel, you will naturally begin to breathe from your diaphragm, which is expected to have the effect of balancing the autonomic nervous system.
<Practice! Belly button warming breathing technique>
Basic posture : Sit on a chair or on the floor with your back straight and shoulders relaxed. Place both hands lightly below your belly button.
Breathing rhythm
- Breathe naturally (3-4 seconds)
- Imagine warming the area behind your belly button and exhale slowly (for 6-8 seconds).
- Focus on your exhale and feel your stomach drop
Points to be aware of
- Focus 90% of your attention on your exhalation
- Imagine a small sun behind your belly button
- It's okay to exhale with a "whoosh" sound
<Daily use scenes>
To wake up in the morning
By doing this for 3 minutes in bed after waking up,
It's a peaceful start to the day.
In between work
If you feel tired from desk work,
Try practicing this for 2-3 minutes while sitting in a chair.
Your concentration will be restored.
Relaxation time before bed
By doing this while lying on the bed,
It will lead you to a deep sleep.
When you feel stressed
If you feel pressured by relationships or work,
It can be used as a way to organize your mind on the spot.
<Summary>
Breathing continues from the moment we are born until the end of our lives. It is the most basic life activity. By consciously breathing, It is expected to improve the health of your mind and body.
Focus your attention on your exhalation, By imagining "warming your belly button," You can expect an improvement in the quality of your daily life. As a simple health method that you can start right now, Please give it a try.