When you breathe in you're activating your body's sympathetic response (also known as 'fight or flight'), increasing heart rate & boosting energy, alertness, focus & concentration. And when you breathe out, you're doing the exact opposite... down-regulating your nervous system & activating your para sympathetic response (also known as the 'rest-and-digest' response; or your body’s natural 'relaxation response').
Here's how to practice the full technique
1.Be comfortable. Sit or lie down in a relaxed position
(you can do this technique in any position)
2. It's recommended that you start this (& many other techniques) by first emptying your lungs(e.g. with a whooshing exhale)
3. Start by inhaling quietly through your nose for 4 seconds.
4. Hold your breath for 7 seconds
(don't tense up here relax your muscles during this pause & enjoy the stillness)
5.Then exhale through your mouth for 8 seconds making a whooshing sound as you do.
6. Repeating this for 4-8 cycles is a great starting point.
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