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Why is it important to breathe mindfully?

Article by: deljohncp
Written on 2019-08-21T08:28:09+00:00

Several studies have shown that mindful breathing can help in stress reduction and help people cope with clinical and non-clinical issues. Mindful breathing helps you to set aside negative thoughts and pressures.

Mindful breathing can be a powerful tool when trying to calm yourself in a stressful situation. Consistently practicing mindful breathing can help to reduce negative emotions, like sadness, anxiety, anger, envy, etc. It can help you out and prepare you to better take on the ups and downs of daily life.

How the autonomic nervous system affects heart rate rhythm?

Heart rate is largely affected by the two divisions of the autonomic nervous system(ANS): the sympathetic division and parasympathetic division. The sympathetic nervous system is associated with the fight-or-flight response, and the parasympathetic nervous system is associated with rest and digest. The sympathetic activity will try to accelerate the heart rate while parasympathetic activity will try to slow the heart rate. Their functions are largely opposite like accelerator and brake in a car. Factors like stress, caffeine, excitement, and exercises can increase our heart rate temporarily while meditation or slow breathing can decrease our heart rate. Mindful breathing largely driven by parasympathetic division so sympathetic which is activated in anxiety or frustration can disrupt the rhythm.

What Is Heart rate Coherence and how it relates to mindful breathing?

Heart rate coherence is a pattern of heart rate and breath, where heart rate speeding up while inhalation and slowing down while exhalation. It’s a natural and reflex-like phenomenon – achieving it is not a matter of effort or reasoning, but rather allowing the body to do it and not getting in the way.

   Ability to access coherence is the key component in mind-body skill set. Because it supports emotional resilience. It allows you to quickly let go of negative mental and emotional state and facilitate access to a positive state.

   During the breathing session of dhyana, we are guided to perform deep abdominal breathing which actually helps us to achieve heart coherence. The mindfulness breathing score indicates how well the user able to be in heart rate coherence state while following the breathing instructions from the app.

   One of the most interesting features is that destructive emotions such as anxiety, anger, and frustration can block the rhythm while positive emotions like appreciation, love, kindness can augment the rhythm.

How to do mindful breathing?

  As we know, we can perform breathing voluntarily or involuntarily. The basic technique to do mindful breathing is to focus your attention on your breath, inhale and exhale. To do mindful breathing, ideally, you should be sitting in a comfortable position and wear the dhyana ring properly. You can listen to the audio assistance to perform breathing. Your eyes may be open or closed. If eyes are open, you can also get visual assistance to control breathing speed.

   We may not be able to achieve good minutes for breathing just by the strength of will. It’s affected by physical and emotional well being. During breathing session, you have to allow breathing to slow down and allow it to come from deep down of your belly. Relax all your muscles while exhaling. Don’t worry if you are unable to follow the instructions or finding it difficult. It’s a skill, like cricket or football, with time and practice, anyone can learn and get a good score.

One thing to notice is that you are not in competition with anyone. We should not force the goal of mindfulness. Meditation is about where you are not about where you want to be and not about where you want to be

blog

Why is it important to breathe mindfully?

Article by
Written on 2019-08-21T08:28:09+00:00

Several studies have shown that mindful breathing can help in stress reduction and help people cope with clinical and non-clinical issues. Mindful breathing helps you to set aside negative thoughts and pressures.

Mindful breathing can be a powerful tool when trying to calm yourself in a stressful situation. Consistently practicing mindful breathing can help to reduce negative emotions, like sadness, anxiety, anger, envy, etc. It can help you out and prepare you to better take on the ups and downs of daily life.

How the autonomic nervous system affects heart rate rhythm?

Heart rate is largely affected by the two divisions of the autonomic nervous system(ANS): the sympathetic division and parasympathetic division. The sympathetic nervous system is associated with the fight-or-flight response, and the parasympathetic nervous system is associated with rest and digest. The sympathetic activity will try to accelerate the heart rate while parasympathetic activity will try to slow the heart rate. Their functions are largely opposite like accelerator and brake in a car. Factors like stress, caffeine, excitement, and exercises can increase our heart rate temporarily while meditation or slow breathing can decrease our heart rate. Mindful breathing largely driven by parasympathetic division so sympathetic which is activated in anxiety or frustration can disrupt the rhythm.

What Is Heart rate Coherence and how it relates to mindful breathing?

Heart rate coherence is a pattern of heart rate and breath, where heart rate speeding up while inhalation and slowing down while exhalation. It’s a natural and reflex-like phenomenon – achieving it is not a matter of effort or reasoning, but rather allowing the body to do it and not getting in the way.

   Ability to access coherence is the key component in mind-body skill set. Because it supports emotional resilience. It allows you to quickly let go of negative mental and emotional state and facilitate access to a positive state.

   During the breathing session of dhyana, we are guided to perform deep abdominal breathing which actually helps us to achieve heart coherence. The mindfulness breathing score indicates how well the user able to be in heart rate coherence state while following the breathing instructions from the app.

   One of the most interesting features is that destructive emotions such as anxiety, anger, and frustration can block the rhythm while positive emotions like appreciation, love, kindness can augment the rhythm.

How to do mindful breathing?

  As we know, we can perform breathing voluntarily or involuntarily. The basic technique to do mindful breathing is to focus your attention on your breath, inhale and exhale. To do mindful breathing, ideally, you should be sitting in a comfortable position and wear the dhyana ring properly. You can listen to the audio assistance to perform breathing. Your eyes may be open or closed. If eyes are open, you can also get visual assistance to control breathing speed.

   We may not be able to achieve good minutes for breathing just by the strength of will. It’s affected by physical and emotional well being. During breathing session, you have to allow breathing to slow down and allow it to come from deep down of your belly. Relax all your muscles while exhaling. Don’t worry if you are unable to follow the instructions or finding it difficult. It’s a skill, like cricket or football, with time and practice, anyone can learn and get a good score.

One thing to notice is that you are not in competition with anyone. We should not force the goal of mindfulness. Meditation is about where you are not about where you want to be and not about where you want to be

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