Anxiety. Stress. Depression. Compulsive thoughts. Wavering mind. Confusion. Tension. Fatigue. No matter what the problem, deep breathing is a folk remedy that has stood the test of time. But does science confirm the benefits of slow breathing? Are there any real benefits of slow breathing? Let’s try and not get into the scientific evidence directly. Instead, let’s try to practice slow breathing and see what happens.
Try It Out!
Find a comfortable place where you won’t be disturbed for 5-10 minutes. Sit in an erect posture. Keep your spine straight and bring your chest forward. Let your shoulders to fall back. Relax your gaze and rest your hands on your lap. Take a deep breath till the count of 4, hold it for a count of 6 and exhale to the count of 8. Make sure you exhale slowly through your mouth. Repeat the process for 10 minutes. Instead of postponing the exercise, do it right now and come back after 5-10 minutes to read the rest.
How do you feel? What was your experience? Do you feel calm and centred? Are you focused and energised?
Slow Breathing Brings Control
You slowed your breathing and focused on a voluntary function of your body – this is the first step to any activity that involves the mind. You bring your breathing in alignment with the activity. Mostly, your body does that automatically. For example, when you run, your body automatically instructs your brain to get more air by breathing faster. It also instructs the heart to pump more blood and oxygenate the body faster.
Taking control is not easy, but breath is the cord that loops the thoughts and brings it back in control. This little technique floods the cosmic energy into your mind and body. It influences your body at a cellular level.
How Does It Work?
Researchers have explored the possibility of why slow breathing makes you calm and relaxed. The human body has two opposing mechanisms in the nervous system that work as gas and brake. They work to speed up and slow down the various functions of the body as per requirement. It’s like a resource management system that decides where to allocate your energies for best performance and efficiency. The mechanism is called SNS (Sympathetic Nervous System) & PSNS (Parasympathetic Nervous system).
Deep breathing is a core activity of Nitaai Breathing. You are supposed to take a deep breath in and exhale while repeating the Nitaai sound. The combination of the Nitaai sound and slow exhalation through mouth helps you calm the mind and become more mindful. It enables you to activate the centers of your brain that make you feel the feelings of peace and joy.
Observe Your Breathing
Breathing may be one of those things you don’t need to understand. It’s much like driving a car. You don’t need to know how the engine works to operate it efficiently. You just need to know how to drive. Exhaling “Nitaaaai” will open the doors to learning how to take control of your breath. It is essential because if you can control your breathing, you are in control of your emotions and actions. If you are feeling confused, observe your breathing process. Your breath will be at a specific rate for each feeling you experience. Now reverse engineer this mechanism.
Start observing your breathing patterns at each emotional level. And when you want to express or have a particular emotion, start matching you breathing frequency to that vibration. Your emotional state will be stable, and you’ll be able to alter or change your emotional state instantly. You’ll be able to relieve yourself from stress quickly, just by a 5-10 minute Nitaai sound break.