On many occasions we seek to find an extravagant solution to our anxiety, sleep or stress problems. However, our greatest ally could be within us. Specifically, in our breathing. Normally, we breathe without paying attention to what type of breathing we use and how we do it.
In fact, we don’t even ask ourselves if we do it in a healthy way. But knowing how to make the most of the potential of breathing can do a lot for our health.
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Navy SEAL breathing
Tactical breathing, also known as the 4-7-8 breathing technique, is a practice used by the Navy Seals. These are the US Navy’s premier special operations force. They are specialized in amphibious operations, infiltration, commando operations and direct action in environments that conventional forces cannot address. Considering the level of stress and demands of their work, having breathing techniques that help them find peace and tranquility in those moments is essential.
And if it works for these soldiers, it can also work for those of us who have a job or work demands that are equal to or less. In fact, this technique even helps them sleep in the middle of a mission. It also has a specific breathing pattern that focuses on inhalation and exhalation
How to put it into practice
The breathing technique is relatively simple to include in your sleep routine. The important thing is to follow the instructions step by step to notice how your body begins to calm down and relax
Start with the inhalation. The key is to inhale deeply through the nose for four seconds. You should feel the air fill your lungs and your chest swell. When you have completed the four seconds of inhalation, begin the retention phase. In this phase, you should hold your breath for 7 seconds. Try to reach this figure, if you need to use a stopwatch, use it to meet the established time.
Once you have completed the seven seconds of air retention, you must expel it. This is done through the process of exhalation. To do this correctly, you should slowly exhale the air through your mouth for eight seconds. But it doesn’t stop there. While exhaling, you should make a soft but audible sound.
You should follow these steps several times, approximately reaching 5 minutes, if you want to achieve the full benefits of relaxation and concentration you are looking for. However, it is likely that you will fall asleep before reaching five minutes, especially if you have not practiced it before
This news was originally published on this post .
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