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We all know stress. In times of Corona, this has increased for people. Between homeschooling, work and social distancing, many find it difficult to relax. Proper breathing technique can help regain mental and physical well-being and relieve symptoms of stress. The training of the respiratory muscles supports this in a natural way.
Contents
Better breathing with gentle pressure
Simple application
3 exercises for more rest and relaxation
Breathe, each of us can do it and yet we often do it wrong. Mostly without realizing it. Stress, nervousness and fear in particular cause us to breathe shallowly and hectically or even hold our breath. In the long run, this is harmful to our entire system: headaches, migraines, tiredness and tension up to and including panic attacks can be the result.
The easiest way to restore inner balance is special breathing training. But in our hectic everyday life full of to-dos, we rarely take the time for this. This is where the breathing belt helps in a natural way.
Better breathing with gentle pressure
It is a simple way to become aware of your own breathing. With gentle pressure, the belt reminds us to breathe more into our stomach and not just our chest when inhaling. This causes the diaphragm, our largest breathing muscle, to move down. The abdomen bulges outward, giving the lungs room to expand and fill with oxygen. We can breathe in and out more deeply, which relaxes us. The oxygen supply is optimized, heart rate and stress levels decrease.
At the same time, the breathing trainer activates and mobilizes the vagus nerve. This leads from the brain to the abdomen and belongs to the so-called parasympathetic nervous system. This is the part of our nervous system that is responsible for rest and relaxation. It is stimulated with every breath by the more intensive breathing movement of the abdomen and chest. The inner tension dissolves and we can deal with stress better.
Simple application
The flexible belt is strapped around the upper abdomen between the iliac crest and lower rib cage and thus supports healthy breathing. It can be worn daily for targeted training for 15 to 30 minutes, for regeneration, for example after a hard day's work, it can also be worn for several hours or overnight. Additional breathing exercises can further increase well-being.
3 exercises for more rest and relaxation
1. For stress and pain (diaphragm stretch)
Lie relaxed on your back, put your legs up, one hand on your stomach. Tilt your pelvis toward your belly button so your lower back touches the floor. Breathe in deeply through your nose and feel the abdominal wall rise against your hand. Then breathe out through your slightly open mouth for as long as possible until all the air has escaped (the hand lowers). Breathe evenly and calmly, not pressed.
Repeat exercise 3 times. If necessary several times a day.
2. When nervous and restless
Sit relaxed, let your shoulders drop, close your eyes. Breathe in deeply through your nose for four seconds and breathe out through your nose for seven seconds. Be aware of your breathing and relax your jaw.
Repeat exercise 10 times.
3. For muscle tension in the lower back
Sit comfortably, keeping your shoulders and jaw relaxed. Place a hand on the tense area or tuck a pair of socks into the painful area under the belt. Consciously direct your breathing into this area. In order for targeted breathing to be more successful, the affected area can be stimulated in advance by tapping it vigorously with the palm of your hand. It is best to breathe through your nose to filter and warm the air you breathe.
