We can use the breath for profound therapeutic benefit. In order to relax it is best to breath deeply through the nose allowing the movement of the diaphragm to expand into the abdomen. The exhales and inhales should be a slow rhythmic ebb and flow - longer on the exhales. (Conversely, for more alertness we would lengthen the inhale and shorten the exhale.) These state changes are the result of a complex interplay of biological processes, chief among them is the effect of changes in oxygen and carbon dioxide in the blood stream.
The power of breathing is leveraged in hypnotherapy to great effect. The many benefits include:
Relaxation of the mind and body: Slow breathing increases the amount of carbon dioxide in the bloodstream which has a calming effect on the brain. Additionally, deep breathing helps to slow down the heart rate and lower blood pressure which further promotes relaxation. When our nervous system is calm we are functioning in a parasympathetic mode rather than fight or flight. In this state, our capacity to adopt positive new insight and suggestions is far greater.
Meditation and present-moment awareness: The breath serves as an anchor for meditation practices, grounding individuals in the present moment. By focusing on the sensations of each inhalation and exhalation, we quiet the inner voice. We can stop playing traffic cop to our thoughts and become better observers to our internal narrative without judgment. We can allow for our inherent sense of ease and wellbeing to be revealed.
Emotional regulation: Breath plays a vital role in regulating emotions. Techniques like deep breathing, alternate nostril breathing, box breathing can activate the relaxation response, helps to calm the mind, reduce anxiety, and regulate emotional states. Controlled breathing can also disrupt the feedback loop between physiological arousal and emotional distress.
Mind-body connection: By bringing attention to the expansion and contraction of the diaphragm as we breath, we become more aware of our bodies. We can identify areas of tension, imbalances, or stored emotions and trauma held in the body. This insight can be used for targeted physical interventions and rehabilitation. We can also use breathwork techniques for releasing emotion, promote self-exploration, and support integration of past experiences.
Cognitive restructuring: The breath can be used as a tool to interrupt negative thought patterns and cognitive distortions. By consciously slowing down the breath and engaging in mindful breathing exercises, individuals can create a pause between a triggering event and their automatic thoughts, allowing for a more rational and balanced perspective.
Oxygenation: deep nose breathing increases oxygenation for the body. Oxygen is vital for the function of cells, organs and muscles. More oxygen in the body means that our physical and cognitive performance is enhanced.
Nitric oxide production: Nitric oxide (NO) is released in the nasal airways when we breath through the nose. It’s a vasodilator, meaning it relaxes muscles of the blood causing them to widen resulting in increased blood flow. Once again, this is of significant benefit for physical and cognitive performance.
Pain management: Focused breathing can aid in pain management by diverting attention from discomfort and enhancing the body's natural pain-relieving mechanisms. Increased oxygen supply to the tissues of the body promotes healing and can reduce muscle tension.
In both physical and psychological therapy, the breath serves as a bridge between the body and mind. Its intentional use can regulate physiological responses, induce relaxation, promote self-awareness, and facilitate emotional and physical healing.
Below is a step by step breathing protocol to unlock some of the benefits mentioned above. It is called box breathing:
Find a comfortable position: Sit in a comfortable position with your back straight, either on a chair or on the floor, ensuring that your body feels relaxed and supported.
Relax your body: Close your eyes or soften your gaze, and take a moment to relax your muscles. Let go of any tension you may be holding in your body, particularly in your shoulders, neck, and jaw.
Become aware of your natural breath: Take a few normal breaths, noticing the sensation of your diaphragm as air enters and leaves your body. Observe the natural rhythm and flow contraction and expansion of your diaphragm without trying to control or change it.
Inhale slowly and deeply: Begin by inhaling slowly through your nose to a mental count of four. Visualise the breath filling your back, belly and pelvis. Feel the breath nourishing your body and bringing in a sense of calm.
Hold your breath: Once you've completed the inhalation, hold your breath for a count of four. Keep your body relaxed during this pause, and embrace the stillness in your body and mind.
Exhale slowly and completely: Begin to exhale slowly through your nose or mouth to a count of eight, allowing your abdomen to deflate naturally. Focus on releasing any tension or stress as you breathe out, feeling a sense of release and letting go.
Pause after exhaling: Once you've completed the exhalation, pause again for a count of four. Embrace the emptiness in your lungs and the tranquility that arises during this moment of stillness.
Continue this rhythmic pattern for several rounds, allowing yourself to fully immerse in the soothing and grounding effects. (Note: adjust all the timings to what feels comfortable for you) If your mind starts to wander, gently bring your focus back to your breath. Concentrate on the rise and fall of your abdomen and the sensation of air flowing in and out of your nostrils.
When you're ready to finish, take a few regular breaths and slowly open your eyes. Take a moment to observe how you feel, appreciating the relaxation and calmness you've cultivated.
You can incorporate a deep breathing technique into your daily routine. It can be particularly helpful during moments of stress, before important events, or to help you relax before sleep. With regular practice, you'll develop greater control over your breath, enhance your overall well-being, and cultivate a sense of inner serenity .
Comentarios