Lesson#3: Breathing Well - A Performance Hack For Success
Breath is one of the most important elements that lodge in our physical and mental body. Breathing techniques have been used for thousands of years by athletes, musicians and other individuals looking to perform their best. These methods serve various purposes including enhancing stamina and relaxing the mind. The important thing is to experiment and see which breathing techniques are most effective for you, this way the benefits to your physical body will be even greater.
A wide variety of breathing techniques are available and each has its specific advantages. There are techniques that promote slow, deep breathing and others advocating fast-paced and aggressive respiration patterns. Some methods are meant to achieve relaxation, while others encourage a state of alertness and an increased vitality. Your experience of the effectiveness with a breathing exercise will vary greatly depending on what it is you need and want to accomplish.
For example, if you are looking to relax and stress reduction, the 4-7-8 breathing technique could be more useful. This strategy consists of 4 seconds inhale, hold the breath for 7-10 seconds and then exhale slowly. This process helps to calm your mind, reduce anxiety and increase focus.
Conversely, if you want greater energy and alertness; then the Kapalabhati method is your best choice. This means, quick and strong exhalations of air from the nose then let inhalation happen naturally. With regular training, you can boost oxygenation, circulation and hence cognitive performance as well physical strength.
However, it ideally you should perform the breathing slowly and calmly. Be careful not to overdo it, especially for the hundreds of times practitioners piece together these things in real time. Lightheadedness or even dizziness can incur from overexertion ) Start making that with just a few minutes each day and as you feel more comfortable extend the timeetary.
Proper posture and body alignment are also crucial during breathing exercises to get the most out of them. When you allow your lungs to fully expand, and relax the muscles around it; air is able to flow smoothly through of out your body. Don't forget to sit or stand up straight, set your shoulders free and breathe easy by opening the chest.
This increases relaxation and concentration at an additional level by visualizing or meditating while doing so. Try slow, deep breaths and instead of diving into your mind as you exhale with each in-breath imagine a soothing wave washing through you or perhaps on the other side use fast invigorating breathes to energize yourself if that feels more appropriate to create less stress amidst current pressuring deadlines.
How Breathing is affecting our BODY and Our MIND
Studies reveal that breathing techniques are powerful tools to impact many aspects of our health and performance. This is especially beneficial for those with anxiety, as slow and controlled breaths can help to lower both blood pressure and heart rate. Meanwhile, rapid deep breathing can increase heart rate and oxygen levels potentially stimulating the brain and body.
These effects are all based around the activation of the autonomic nervous system which controls things like heart rate, blood pressure and digestion. When you align this system with conscious breathing, not only does it alleviate our stress and anxiety but also brings a deep sense of calm and peace. They also stimulate the vagus nerve which is hugely important to balance within our parasympathetic nervous system and recovery.
Trickles are easy for any beginner who is starting their journey into breathing methods and even if you take it to an advanced level, I will always suggest to begin with the basics. Begin with methods like belly or diaphragmatic relaxation where you place one hand more than your stomach and breathe deeply through the abdomen.
Or how about trying some other exercises easy enough for beginners such as Nadi Shodhana (a practice of alternate nostril breathing) or Retdariosinging with box breathing, using rhythmic breath patterns. We hope that these fundamental techniques will become the building blocks to your mastery of more advanced breath practices.
Professional athletes use breathing techniques to increase their performance potential and endurance while reducing fatigue in muscle fiber so that they can go for longer periods between breaks. High performance demands high reserves of breath, and if you take a page out from champion athletes on breathing there is much to gain from your own supply.
Take Olympic gymnast Simone Biles, who integrates slow controlled breathing during her rest periods in between sets to steady her heart rate and keep the quality of work high on every rep. Before his games, NBA star LeBron James uses the Wim Hof Method to oxygenate and alkalize himself; whereas Olympic sprinter Allyson Felix does rounds of Kapalabhati breathing for episodes before increasing her blood flow.
No matter what you wish to achieve, whether as an athlete or performer or simply intending better health and well-being in life generally, by learning the skill of focused breathing it is possible for us all to refine a host of breath practices. Practicing various modalities and integrating visualization and meditation, tailoring their usage to suit your personal requirements, can support performance outcomes in broad areas of life while reducing stress load thereby improved quality living.
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