Column Rocio Dos Santos Arenas
Fitness Goal of the week: to breathe
When was the last time you took 1 minute to take deep slow breaths, mindfully and peacefully?
Breathing comes without us asking for it, our body retrieves the Oxygen it needs and expels the CO2 it doesn’t need every breath we take. Our diaphragm moves up and down, contracts and releases with every inhalation and exhalation.
Have you noticed that when you feel anxious, stressed, tense or nervous your breath rapidly increases, and your body becomes stiff? And the total opposite happens when you are relaxed, in peace and blissful, your breathing slows down thus creating more opening in your shoulders as the tension leaves your body and less muscle tension overall.
Breathe – credit Rocio dos Santos
Breathing mindfully has an extremely positive reaction for our mind and body and as we start this 6-week countdown together I would like you all to work on finding 10 minutes a day to breathe … just breathe.
Studies have proven effects on respiratory muscle activity, ventilation efficiency, chemoreflex and baroreflex sensitivity, heart rate variability, blood flow dynamics, respiratory sinus arrhythmia, cardiorespiratory coupling, and sympathovagal balance.
How to find your 10 minutes
One day has 24 hours. Consider you sleep 8 hours, there are still 16 waking hours & 8 Hours at work. You still have 6 to spare. 3 hours for meals. There are another 180 minutes left to use. Choose 10 and breathe mindfully.
How to breathe mindfully
Image par John Hain de Pixabay
Choose a quiet spot whether indoors or outdoors ensure you will not have any distractions for the duration of your routine.
Sit in a comfortable position or even lay down on your back.
Close your eyes and focus your mind on your breath.
Inhale through your nose, filling your lungs with air.
Exhale through your mouth, slow and controlled letting all the air go out.
Repeat this process by focusing your attention on your inhalations and exhalations, on how your body feels. Is it feeling lighter? More relaxed? Less tense?
Count your inhalations if your mind wonders, inhale for 1 … 2 … 3 … 4 and exhale for 5 … 4 … 3 … 2 … 1
Try to get to a point where your exhales become double in count to your inhales. Notice the changes and become addicted to the incredible benefits of mindful breathing.
References:
The physiological effects of slow breathing in the healthy human
Marc A. Russo, Danielle M. Santarelli and Dean O’Rourke
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5709795/
About the author:
Rocio Dos Santos Arenas is an Holistic Health Coach specialized in gut health conditions and food intolerances and is a trained Pilates and Yoga instructor and movement enthusiast. She is currently living in the French part of Switzerland spreading knowledge and awareness about the importance of a healthy body and a healthy mind and transforming people through an active lifestyle with group classes, courses, workshops, retreats. She recently found her company Activ Wellness to provide you with the guidance, tools and support you need and bring changes and so you become stronger, healthier and more focused.
