Breathing
Atmung
We breathe an average of 12 to 18 breaths per minute. We usually don't even think about it, even if we do chest or belly breathing or a combination of both. Most of the time it is a combination of both, but what are the differences between the two techniques and are there any advantages?
In chest breathing, the chest expands and the ribs the lung space enlarges creating negative pressure and allowing air to enter the lungs. In abdominal breathing, the diaphragm contracts, increasing the size of the chest cavity and also creating negative pressure. Abdominal breathing is usually used unconsciously when a person is relaxed, for example, when sitting or sleeping. Abdominal breathing has many advantages, it is healthier because less energy is needed, blood pressure decreases, digestion is improved and oxygen consumption and heart rate decrease. This makes abdominal breathing an effective remedy for anxiety and asthma symptoms, stressful situations, high blood pressure or migraines.
There is not only a distinction between chest and abdominal breathing, but also whether you breathe through your mouth or nose. Nasal breathing is considered healthier because, on the one hand, it activates abdominal breathing and purifies the inhaled air. Breathing through the mouth for a long period of time can lead to poor concentration, mood swings and deformation of the jaw.
Breathe consciously
And if you want to try breathing consciously, you can do so with this video:
Mindful Breathing
You're probably wondering how to do mindful breathing and what it's supposed to do. The breath is a central component in mindfulness teaching. Here, with each breath you let go of something by exhaling the air you breathed in. You are to become aware that you are breathing and "welcome" the breath into the exercises, but also say goodbye to it. You personalize your breath. The difficulty is not in breathing - you are a professional at it. Not digressing, however, is not so easy. Even if you have a thought that distracts you from your breath, acknowledge that and slowly return to your breath. You are not at the mercy of your thoughts. Just focus again on how the air comes in through your nose, how your chest rises, and how the breath leaves your body. Notice where in your body you feel your breath the most: In your nose? In your chest? Or somewhere else? Try it out!
Here's how: We recommend guided mindfulness exercises. For example, TK offers a variety of breathing exercises with or without musical accompaniment. You can choose between different methods: Counting breaths, breathing with a word or observing the breath. With the help of a guided exercise, you can better focus on breathing and don't have to think about how to do it during the exercise. Apps, books, or podcasts can also provide you with guidance - just check out our tips for good options. For those who want to try it without instruction, here's a quick tutorial:
First, sit in a comfortable position. It doesn't have to be cross-legged or any other meditation position - you should be comfortable. Notice the space you are in. When you are ready, close your eyes. Become aware of the fact that you are breathing. Feel your breath as it flows through your nose into your body. Trace the breath along your body. You may feel it more strongly in one part of your body. Become aware of this fact. If a thought causes you to wander, become aware of that fact as well. Let the thought go and turn back to your breath. Welcome it with each inhale. Say goodbye to it with each exhale. With this breath. And on this breath. When you are ready, return to the here and now. Take Mindful Breathing into your daily life and praise yourself for taking the time to breathe consciously.
What is the study situation?
Negative moods such as stress, anxiety and depression lead to activity of the sympathetic nervous system (increase in performance of the organism), deep and slow breathing counteracts this and leads to parasympathetic activity (Brown & Gerbag, 2005). The parasympathetic nerve is called the rest or recovery nerve because it serves metabolism and recovery and is responsible for building up the body's reserves. Two forms of breathing were examined in the study:
Pranayama (breathing exercises from yoga): leads to stress reduction, less anxiety and depression, improves mood, provides energy.Also effective: Sudarshan Kriya Yogic breathing
Paper: Brown & Gerbarg, 2009
Deep, slow breathing affects subjective stress experience and decision making.
Paper: De Couck, Caers, Musch, Fliegauf, Giangreco & Gidron, 2019.
The deep-breathing technique (relaxation technique) has a stress-reducing effect on students (intervention (N=19) and control (N=19) groups): The intervention group had 10 anti-stress sessions once a week of 90 min, whereas the control group also had 10 sessions once a week of 90 min, but without any treatment.
Effective improvement of subjective mood
Effective improvement of subjective stress experience
Positive influence on heart rate (via salivary cortisol)
Influence on salivary cortisol levels
Paper: De Couck, Caers, Misch, Fliegauf, Giangreco & Gidron, 2019.
