How a Simple Breath Technique Can Improve Your Emotional Well-Being
A few minutes of simple breath control can improve your physical and emotional well-being. It can boost energy, calm anxiety if needed, and help you prepare for the day ahead.
The U.S. special ops unit of the Navy Seals practices controlled breathing patterns to decrease anxiety in high-stress conditions, which, fortunately, most of us will never have to face. However, daily life comes with its challenges, often creating stressful situations.
The following breath control technique, developed for U.S. Navy Seals, is quick and straightforward. Start by finding a comfortable position to sit in, with your feet lower than your head, placing hands on your knees or legs and focusing on how your breath feels. As you inhale, feel your stomach expand, then your chest, and then your shoulders will rise as you fill your lungs with air. On the exhale, your shoulders should lower as the chest relaxes and the stomach deflates.
- Begin by inhaling to a count of four.
- Hold your breath for four counts.
- Exhale for four counts.
- Hold for four counts after exhaling.
- Repeat.
As you inhale, your lungs and body absorb oxygen from the air, and the hold after the exhale allows your body to prepare for the coming fresh air. This method will also improve your lung capacity and let you take deeper breathes throughout the day, raising oxygen saturation.
All of these are associated with increased energy. Focusing on your breathing improves your focus while quieting the distracting thoughts that frequently occur. Oxygen is your most important resource; without it, you will expire in minutes. Utilizing it smartly can help you manage your state of consciousness and well-being.
