With this breathing exercise you immediately relax

September 12th, 2021,

4 min read

With this breathing exercise you immediately relaxfeatured image

You can't always control the circumstances in your life, but you are able to choose the way you respond to everything that happens. Did you know that you can quickly and easily calm down your nervous system with your breathing? And that by changing your breath, you can get a better grip on your stress response?

Allowing yourself a moment to do a short breathing exercise already does the trick, you will immediately notice the changes happening in your body.

The power of breathing in a balanced, coherent pace

Breathing is an automatic reflex that is controlled by your nervous system. It comes naturally and you don’t have to think about it. But you can also actively and consciously control your breathing. This is the beauty of breathing: by doing this  consciously you are able to influence the processes of your internal system.

You can see your breath as the remote control of your body. The way you breathe has a direct influence on your heart rhythm, your blood pressure and your digestion, but also on the emotions you experience and how you respond to certain situations in your life.

When you’re under a lot of stress, breathing is the most effective tool to work with. One of the most beautiful and easiest techniques to apply is breathing in a slow and coherent rhythm. This immediately brings peace to your nervous system.

In the long run, when you practice your breathing daily, you’ll become more resistant to stress. It's almost too simple for words. The power, as it turns out, lies in the simplicity.

The benefits of calm and coherent breathing

The benefits of slow and coherent breathing include:

  • A well-balanced autonomic nervous system
  • Decreased sympathetic response (stress response)
  • Increased parasympathetic response (relaxation, rest and recovery of your body)
  • Improved heart rate variability (HRV), which is an indication of good health

This results in:

  • Better stress tolerance
  • Less feelings of fear or panic
  • Increased sense of inner peace
  • Better overall health
  • Lower blood pressure
  • Better blood flow to muscles, tissues and organs
  • Better sleep quality
  • Better digestion

As you can see, coherent breathing has a lot of benefits. Try for yourself to see which benefits apply to you.

Breathing exercise: 5 minutes of coherent breathing

Science has shown that there is an 'ideal' breathing rhythm that is optimal to find balance: breathing in for 5.5 seconds and out for 5.5 seconds. This is an average, each body is different and comes with a personal and unique breathing rhythm, that will be anywhere in between 4 and 7 seconds. Breathing at this rate calms down and balances your nervous system. When you do this exercise, you will immediately feel its effects in your body.

You can search for a coherent breathing video on Youtube or download an app to breathe along with, but breathing with moonbird is even more convenient. You can take your moonbird in your hand, close your eyes and simply follow its rhythm. Without having to think about anything. Because you probably do that enough each day.

A few more instructions before you get started:

  • Always inhale and exhale through your nose
  • Breathe in and out slowly and steadily for the full length of the inhale and exhale
  • Start each breath by activating your diaphragm by breathing into your belly (diaphragmatic breathing)
  • Keep your breath as calm and natural as possible
  • Try to relax all muscles in your body as much as possible

And now, just breathe. Can you feel the difference? Enjoy the feeling.

Curious what breathing with moonbird can do for you? Find out more here.

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