How can deep breathing help you manage stress and build resilience?

- Deep breathing involves taking slow, deep breaths to fully expand the lungs and increase oxygen intake. - It activates the body's relaxation response, reducing stress, anxiety, and promoting a sense of calm. - Deep breathing can help lower blood pressure, improve focus and concentration, and enhance overall well-being.

La respiration doit être ventrale La respiration pectorale active notre accélérateur, Ie système nerveux sympathique (S.N.S). La respiration ventrale active notre frein, le système nerveux parasympathique (S.N.P.). Spontanément on fait la respiration pectorale. Plus un système est utilisé plus il se renforce et s'active de façon automatique, plus il devient puissant et difficile à arrêter. Notre culture, notre éducation et nos habitudes font que nous sommes un peu comme une voiture qui aurait le moteur d'une Ferrari avec les freins d'une Twingo. Pour mieux freiner, nous avons besoin de re-muscler notre système parasympathique en pratiquant régulièrement une respiration ventrale

Deep breathing offers multifaceted benefits for well-being, including stress reduction through the activation of the body's relaxation response, leading to a decrease in stress hormone production and fostering a profound sense of calm. Additionally, it serves as a potent tool for managing anxiety by slowing down the sympathetic nervous system's activity, responsible for the "fight or flight" response. Furthermore, the practice enhances concentration and focus by directing attention to the present moment, making deep breathing a versatile and accessible technique for promoting mental and emotional resilience.

Respiração profunda é realizada em três etapas que deve ser se possível sentado em uma posição confortável, primeira etapa é inspirar, puxar o ar para dentro, segunda etapa é segura esse ar por alguns segundos no pulmão e depois expirar, repetir esse processo pode contribuir muito.

Deep breathing is a potent tool for stress management and resilience. It activates body's relaxation and reduce stress level. By increasing oxygen intake, you improve blood circulation and cognitive function of your brain. It enhances mind-body connection and, if done regularly, it has accumulative effect helping you to cope with stress, clear mind, improve focus and decision-making.

In high-stress situations, employees can experience heightened tension and anxiety, impacting their focus and productivity. Deep breathing exercises help activate the parasympathetic nervous system, reducing stress hormones and promoting a sense of calm. This, in turn, enhances concentration, decision-making, and overall well-being, making it a valuable tool for managing stress in the fast-paced corporate environment.

When you consciously focus on your breathing and taking long, deep breaths your mind naturally calms down as you are no longer totally zoned in on the "thing" that is causing your stress. It allows you to get a bit of "space" from the situation enabling you to get some perspective and allowing you to address the situation in a more level headed way.

In yoga science it is well studied that deep breathing especially when accompanied with a long exhalation will activate the vagal nerve, one of the most important nerves of the parasympathetic nervous system. This will result into lowering of the heart rate, lower blood pressure, lower muscle tension, dampen the stressresponse, lower cortisol (stresshormone) levels. Amongst other functions, cognitive function will be improved with the eleviation of stress.

As human babies, we heavily rely on abdominal breathing. However, as we grow up, we often lose this natural instinct to breathe deeply. Embracing the natural rhythm of deep breathing is like tapping into an ancient, soothing melody that our bodies once knew by heart. The magic of deep breathing lies in its ability to orchestrate a harmonious dance with our autonomic nervous system. By intentionally inhaling and exhaling, we summon the parasympathetic nervous system, our body's guardian of peace, in stark contrast to the vigilant stance of the sympathetic nervous system during moments of stress.

To put it simply it assists with more oxygen going to your lungs, organs and calms any anxiety a person is going through. It is a good exercise for anyone to try and gain a better prospective to a situation.

I try to keep it simple and use a 4 square approach. It helps with stress but also used to calm down if you feel rushed. 4 square approach is as follows: 1. Breathe in for four seconds 2. Hold for four seconds 3. Exhale for four seconds 4. Breathe in for four seconds Repeat as needed.

Deep breathing can be performed via different ways. In the Himalayan Yoga Meditation Tradition we practice diaphraphmatic breathing by lying in the crocodile pose or in the shavasana (corpse posture). By focussing on the breath at the navel area you become more and more aware of this type of breathing and bring it into your awareness. Other breath techniques can included Ujjayi breath also called victorious breath, which has a very calming and soothing effect. All breathing is performed through the nostrils in these breathing practices.

In my opinion, belly breathing and 4-7-8 breathing exercises are the best ones to practice deep breathing. In the case of belly breathing, the belly and diaphragm help in slow and deep breathing due to the expansion of the lower chest areas. In the case of 4-7-8 slow inhalation, holding and slow exhalation also help with deep breathing benefits.

In my experience, tuning into the needs of the body by simply becoming aware of our posture, our rate of breathing, is the first and important step. The more attuned you are to the body, the more you will realise when the body is reacting to a stressful situation. It could be a tough conversation, a difficult situation or simply an overwhelming decision. Once triggered, use deep breathing technique with grounding techniques to bring yourself out of the fight-flight -freeze mode before you get into deep breathing. Daily practice of diaphragmatic breathing is the best way "to build the muscle". However, choosing to step back from the stress of a situation to then engage in a short deep breathing routine is the safest way to practice it.

É sempre bom fazer essa respiração profunda quando se sentir num momento de extrema dificuldade de raciocínio devido seu poder de oxigenação e relaxamento

Any good habit requires a disciplined approach, but it doesn’t need to be overwhelming. Deep breathing exercises can easily be incorporated into various parts of your day. In today’s stressful environment, it’s important to invest in both your mental and physical well-being. So set a few minutes aside before (of after) a presentation, conference call, a one-on-one with your manager, or even during your daily commute. You will find that this technique can help to clear your thoughts, sharpen your focus, and help provide a calm, confident demeanor.

Deep breathing can be done anytime of the day, especially when you feel anxious. It is also good to practice deep breathing before sleep; it can calm the mind and make you sleep faster. You can tie deep breathing habits to your yoga and meditation practices; they complement each other very well. This way, you will be sure to breathe deeply every day.

Um grande hábito para auxiliar nessa ação é criar uma rotina, seja após acordar ou antes de dormir, o horário que entender ser melhor, para em torno de 1 minuto exercitar a respiração profunda, a atividade de ioga também tem muita importância.

Reduces stress hormones: Deep breathing helps to lower levels of cortisol, the stress hormone, which can improve mood and energy levels. Improves focus and concentration: When we are stressed, our minds tend to race and it can be difficult to focus. Deep breathing can help to calm the mind and improve concentration. Increases relaxation: Deep breathing activates the parasympathetic nervous system, which is responsible for our relaxation response. This can help to reduce muscle tension and promote feelings of calmness.

Deep breathing calms down the brain and body during stressful moments when forexample blood pressure highly increases, a deep breath helps to relax the body hence decreasing it.

Scientific studies on deep breathing show evidence for both physiological and psychological benefits. Deep breathing can reduce health problems linked to stress including cognitive problems and the risk for developing Alzheimer's disease and dementia. Furthermore deep breathing can improve functioning of the immune system and lower the chance of inflammation in the body. In patient populations beneficial effects are mostly observed in patients with respiratory diseases. Deep breathing can also help reduce fatigue, anxiety, depression and other emotional responses in those with cancer and cardiovascular disease.

From my experience, the following are some of the benefits of deep breathing: lowering heart rate and blood pressure. feeling of calmness leading to a relaxed state of mind. Reduced stress, anxiety, and feeling confident in your work. There is no question that you feel elevated in mood and energy. Every day, I practice deep breathing before my meditation practice. You can say that deep breathing prepares your mind for meditation.

Past 20 years have been using the Sanskrit mantra of deep breathing. When breathing in; mentally say: SO. When breathing out; mentally say: HUM. Result: Achieving a mental state of Emptiness (no stress, no thought).

It's a pause. A time out. A chance to take a minute to think before you act. It helps slow a knee jerk reaction, but may not necessarily prevent it. Given enough time to practice it might be a useful tool. However one should seriously consider the root cause of why those types of reactions are occuring and when it's being triggered.

When you breathe deep, it signals your brain to switch off stress response and lower your stress hormones, such as cortisol and adrenaline

While deep breathing can have many benefits for relaxation, stress relief, and overall well-being, there are certain situations where it may not be appropriate or advisable to breathe deeply: 1. Underwater or in a confined space. 2. During physical exertion. 3. In polluted environments. 4. During certain medical conditions. 5. When feeling light-headed or dizzy. It's always important to listen to your body and use common sense when deciding whether or not to engage in deep breathing. If you have any concerns or specific health conditions, it's advisable to consult with a healthcare professional for personalized guidance.

It makes you concentrate on your internal thoughts and eliminates the distractions of the outside world. The outcome is, that you feel relaxed.