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Updated: Nov 23, 2021

Breathing for awareness, relaxation, improved focus

aid positive self-development. boost immunity. process emotions, heal emotional pain and trauma. develop life skills.

Every system in the body relies on oxygen. From cognition to digestion, effective breathing can not only provide you with a greater sense of mental clarity, it can also help you sleep better, digest food more efficiently, improve your body's immune response, and reduce stress levels

The term "fight or flight" is also known as the stress response. It's what the body does as it prepares to confront or avoid danger. When appropriately invoked, the stress response helps us rise to many challenges. But trouble starts when this response is constantly provoked by less momentous, day-to-day events, such as money woes, traffic jams, job worries, or relationship problems.

For many of us, deep breathing seems unnatural. There are several reasons for this. For one, body image has a negative impact on respiration in our culture. A flat stomach is considered attractive, so women (and men) tend to hold in their stomach muscles. This interferes with deep breathing and gradually makes shallow "chest breathing" seem normal, which increases tension and anxiety.

Shallow breathing limits the diaphragm's range of motion. The lowest part of the lungs doesn't get a full share of oxygenated air. That can make you feel short of breath and anxious.

Deep abdominal breathing encourages full oxygen exchange — that is, the beneficial trade of incoming oxygen for outgoing carbon dioxide. Not surprisingly, it can slow the heartbeat and lower or stabilize blood pressure.

Practicing breath focus

Breath focus helps you concentrate on slow, deep breathing and aids you in disengaging from distracting thoughts and sensations. It's especially helpful if you tend to hold it in your stomach.

FIRST STEP: Sit somewhere quietly, relax your body and mind, then take a deep breath in through your nose to the count of four to expand your lungs out with your mainframe chest, then hold for the count of seven and last force the air out to the count of eight and i mean force that air out and repeats the cycle again 10x three times a day.

creating a routine daily.

You may want to try several different relaxation techniques to see which one works best for you.

The following may help you.

  • Choose a special place where you can sit (or lie down) comfortably and quietly.

  • Don't try too hard. That may just cause you to tense up.

  • Don't be too passive, either. The key to eliciting the relaxation response lies in shifting your focus from stressors to deeper, calmer rhythms — and having a focal point is essential.

  • Try to practice once or twice a day, always at the same time, in order to enhance the sense of ritual and establish a habit.

  • Try to practice at least 10–20 minutes each day.

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