Breathing and Relaxation Techniques for Wellness

Flexibility Work Recommendations

To improve flexibility, it's essential to work on specific muscle groups and joints.

Effects of Flexibility on the Nervous System

Flexibility improves the quality and speed of stimuli, through which nerves reach the muscles to act.

Understanding Breathing

Breathing is the process by which gas exchange occurs, facilitating the oxygen necessary for sustaining life and the output of carbon dioxide. It also plays a crucial role in maintaining the body's pH balance.

Controlling Breathing

Breathing can be controlled both physically and mentally. It is the only vital function that escapes the split between voluntary and involuntary control.

Phases of Respiration

• Expiration: Of great importance, since expelling the stale air from the lungs is necessary before clean air can enter. It should be longer than inspiration; yoga recommends twice the length.
• Retention after exhalation: Also called dyspnea. It allows relaxation of respiratory muscles. It should only take place at a comfortable pace; if air is taken in with wheezing, the break has been too long.
• Inspiration: Air enters the lungs for gas exchange to occur, oxygenating the blood and releasing CO2. Filling most of the lung surface results in better exchanges.
• Retention after inspiration: Also called apnea. With more contact time with air sacs, it leads to better gas exchange.

Breathing Patterns

• Abdominal or diaphragmatic breathing: Air fills the lower zone of the lungs, and blood is more irrigated.
• Costal or chest breathing: Air fills the middle of the lungs. This is done by separating the ribs and dilating the thoracic cage.
• Clavicular breathing: Air fills the highest area of the lungs.

Benefits of Breathing for Quality of Life

• Stimulation of the pneumogastric nerve dramatically improves digestion, metabolism, and elimination. Diaphragmatic massage on the stomach and liver further contributes to digestion and stimulates peristalsis.
• Provides an uninterrupted night's sleep and reduces the time required for complete rest.
• Supplies and massages the brain, significantly sharpening perception, thought, memory, and other mental functions.

The best position for practicing breathing exercises is lying supine (facing up) with a hand placed on the abdomen to feel its movement during the different phases of respiration.

Breathing Exercises

• Grand Circle Breathing Tai-Chi: A comprehensive breathing exercise that synchronizes the breath, body, and mind. Stand with your heels together and toes at a 45-degree angle, knees slightly bent, and spine straight. Join hands below the navel, palms upward, with your right hand resting on the left.
• Rhythmic Breathing: This involves different breathing rates set according to the practitioner's abilities. You can practice sitting in a chair or on the floor with your back straight. A good starting rate is to double the expiration to inspiration (1-2). Then, try adding retention with lungs filled (1-1-2). Gradually increase the retention (1-2-2) until it's four times higher than inspiration, with exhalation double the inspiration (1-4-2).

Understanding Relaxation

Relaxation is a state of welfare, as opposed to tension, whereby both the motor nervous system, muscles, and brain reduce their tone or activity.

Relaxation's Effects on the Body

Relaxation helps to solve physical and psychological imbalances and is a means to overcome them. It helps us to better understand and pay attention to ourselves.

Muscle Tone

Muscle tone is the minimum muscle tension necessary for maintaining posture.

Relaxation's Effect on the Mind and Brain Waves

Relaxation changes the motion of brain waves.

Psychological Effects of Relaxation

Relaxation allows us to monitor our mental states more effectively, especially in situations where anxiety or stress can impair our ability to act.

Steps to Facilitate Learning Relaxation

1. Willingness to learn to relax and acquire the habit.
2. Practice often and consistently.
3. Choose one of the methods.
4. Find a quiet room with a comfortable and steady temperature.
5. Wear comfortable clothing that does not bind.
6. Put yourself in the chosen position.

Areas Where Relaxation Can Be Used

Relaxation can be used in sports, the entertainment world, and the field of medicine.