Inhale and exhale. Named as an effective way to deal with stress – only takes 5 minutes a day

Researchers believe this technique is much more effective than meditation or other practices.

While breathing is something we do without thinking, it is easily under conscious control, and researchers believe that just 5 minutes of breathing practice a day can greatly reduce stress, writes Inverse.

In the new study, a group of scientists from Stanford University focused on the practice of breathing, also known as physiological breathing or cyclic breathing. Researchers believe it can be more effective than meditation or any other breathing practice, even with minimal time spent at most 5 minutes a day.

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According to study co-author David Spiegel, scientists have previously found that breath control can have positive physical and emotional effects on people. In the new study, however, the researchers focused on whether it’s possible to teach breathing practices remotely, and how practicing breathing techniques can affect a person’s mind and body over time.

The new study involved 114 volunteers who were asked to do one of the 5-minute stress reduction exercises every day for a month. They also had to fill out a stress diary in which they described their progress throughout this time.

After analyzing the data, the researchers concluded that all participants reported that all stress-reducing exercises helped them. Interestingly, however, the fact that breathing practices, for example, are often more effective than mindless meditation. What’s more, the scientists noticed that recipients who did cyclical breathing exercises reported better results.

cyclic breathing

The study of circular breathing began in the early 1930s, when scientists observed two cases where people naturally practiced circular breathing in very deep sleep and claustrophobic conditions. For example, they found that carbon dioxide builds up in the bloodstream during sleep, sending an increase signal to the brain, triggering an impulse for the respiratory cycle.

Study co-author Andrew Huberman, a neuroscientist and associate professor at Stanford University, has created a video to help you master the practice of circular breathing. It includes:

  1. the breath is followed by another short breath through the nose;
  2. then a long exhalation through the mouth.

Researchers also claim that any type of breathing exercise will help reduce stress, and here’s why:

  • give a sense of control over their physiology;
  • an increased sense of control can reduce anxiety.

Going forward, the researchers plan to continue working on how circular breathing could expand the potential of autosuggestion as a medical intervention.

Previously Focus He wrote that it is possible to reduce stress in 4 weeks – what foods will help to do this.

Source: Focus

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