Day Seventeen - Recovery
We take on average 20,000 breaths per day; make your next one count.
Today’s challenge is to breathe in a controlled way. According to research, breathing exercises can improve cognitive function1, encourage positive thought processes, and reduce anxiety symptoms2.
There are many breathing techniques, but today lets try a controlled breathing technique. First, sit in a comfortable position, place one hand on your belly and one hand on your chest, and count your breath for the next 30 seconds (remember the in and out is counted as one breath) once the 30 seconds is complete double the number to determine breaths per minute). So why would we want to understand your respiration rate? It turns out that if you are breathing between 12-16 breaths, you are spending more energy than you need to be, and if you can slow your breathing to 10 breaths a minute or less, then you start renewing energy ( via para-sympathetic dominance)
Controlled breathing, like anything, is a skill that improves with practice, so if you have time, try this simple controlled breathing exercise. You aim to inhale for five counts and exhale for five counts. Sit upright or lie down and place your hands on your belly. Slowly breathe in, expanding your belly (not your chest) for the count of five, pause, then slowly release your breath to the count of five. If you are new to breathing exercises, then you may need to build up to this by inhaling and exhaling to the count of three and, over time, gradually increase.
Like all wellbeing practices, it may be easier with a social connection, so why not try with your partner, friend, or dial into a meditation group.
So were you able to calculate your initial respiration rate and lower it through coherent breathing?
Reference
Improve cognitive function jneurosci
Breathing therapy reduces panic and anxiety sciencedaily
Further reading
Read: Breath mrjamesnestor
Try: Headspace breathing-exercises
Try: Apple breathe app apple
** Disclaimer – Part of the Build Your Ideal Day Program – 30 Day challenge by Duncan Young. All content and media on the Build Your Ideal Day Website is for informational purposes only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice.
