Shifting your awareness away from worry and quieting

the inner dialog in your brain. The physiological

changes that occur with deep breathing are referred to

as the “relaxation response.”

The relaxation response is a term first coined by Dr.

Herbert Benson, professor, author, cardiologist, and

founder of Harvard’s Mind/Body Medical Institute. He

wrote the book The Relaxation Response, in which he

shares the benefits of a variety of relaxation techniques

(including diaphragmatic breathing) in treating a wide

range of stress-related disorders 먹튀검증.

Benson says, “The relaxation response is a physical

state of deep rest that changes the physical and

emotional responses to stress…and the opposite of the

fight or flight response.”

In addition to promoting the relaxation response, deep

breathing has many well-researched health benefits.

Here’s a summary of what deep nose breathing can do

for you:

- Boost nitric oxide, a powerful immuneboosting molecule produced in the

sinuses during nose breathing.

- Improve the quality of your blood

through eliminating toxins and increased

oxygenation.

- Assist the digestion and assimilation of

food through a more efficient stomach

and digestive system.

- Increase the health and function of the

nervous system by increased

oxygenation.

- Improve the function of the abdominal

organs and the heart through increased

circulation.

- Help prevent respiratory problems as the

lungs become stronger and more

powerful.

- Reduce blood pressure and help prevent

heart disease as the heart becomes more

efficient and stronger and the workload

on the heart is reduced.

- Assist in weight control as extra oxygen

burns excess fat more efficiently.

By practicing a few minutes of deep abdominal

breathing every day, you are building a life-long habit

proven through years of research and testing to clear

your mind, reduce stress, and promote relaxation of

the mind and body.

Barrie likes to practice deep breathing several times a

day when she takes a break from work and before bed

to prepare her mind and body for sleep. You can

practice mindful breathing just about anywhere at any

time of day, especially when you find yourself

overthinking or feeling stressed and anxious. Even a

few minutes of mindful breathing a day can improve

your sense of well-being and mental calm.

However, you might want to develop a regular practice

of deep breathing at a specific time of day, as focused

breathing is the foundation for a meditation practice,

which we’ll discuss in the next chapter. If you

establish a 5 ? to 10-minute breathing habit,

you can easily use this habit as a trigger and

starting point for your meditation practice.

Here is a seven-step process you can use to develop

the practice of deep breathing on a daily basis:

1. Determine a time of day to practice deep

breathing, preferably after a daily habit

you perform consistently, like brushing

your teeth.

Morning is always a good time to practice, as it

sets the tone for your day. However, you may find

you want to take a break in the middle of the day,

as things get more hectic during your workday.

Before bed is another good time, as it promotes a

restful state before sleep.

2. Select a setting for your breathing

practice in a quiet space where you won’t

be distracted or interrupted. Turn off

your phone, computer, and any other

device that might disturb you.

3. Set a timer for 10 minutes.

4. Sit on the floor with a pillow in a

meditative position, like the lotus

position, or in a chair with your spine

straight and feet planted on the floor. Let

your hands rest gently in your lap.

5. Inhale slowly through your nose until

your lungs are filled to capacity, allowing

your stomach to push out on the

inhalation.

6. At the end of the inhalation, pause for a

count of two.

7. Exhale slowly, smoothly, and completely,

allowing your stomach to return to its

natural position. Pause at the end of the

exhalation as well.

When you first begin, don’t take in too much air in one

breath. Start by breathing to the count of four, pausing

for the count of two, and exhaling to the count of four.

If you notice you’re hyperventilating, don’t breathe in

quite as deeply. With practice, you’ll enlarge your lung

capacity and can inhale more air.

Now let’s move on to another mindfulness practice that

involves focused breathing but takes you to another

level of calm, mental clarity, and inner peace.