Do you really master your breathing?

Breathing is one of the only physiological processes that happens automatically, but which we can control. And that has powerful implications.

Conscious breathing is much more than calming the mind. It's a skill that boosts your performance - physically, emotionally and even professionally.

But the question is: do you use your breathing to your advantage on a daily basis?

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Where to start

A good practice is to take a few minutes in the morning to breathe with intention before starting your routine.

**Simple example

Sit quietly with your spine erect. Inhale deeply through your nose, expanding your abdominal region. As you exhale, let your abdomen return naturally.

This pattern is called diaphragmatic breathing, and is the opposite of the accelerated, thoracic pattern that many people maintain without realizing it.

When the air enters, the abdomen protrudes outwards.

When the air comes out, it collects.

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Rhythmic breathing for pressure situations

Before an important meeting, a test or any moment that requires presence, a well-dosed breath can redefine your internal state.

**Start with a 1-1-1 rhythm

Example: inhale in 4 seconds, hold for 4, exhale in 4.

Simple. Practical. And effective.

There are more advanced variations, but these should be taught directly by a trained instructor.

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Integrate into your day, wherever you go

You can use conscious breathing in physical activities, in traffic, at work. The result is clear: more focus, more control, more clarity.

Start today. Try it out. Write down what changed. And then tell us how it went.

Learn breathing techniques to better deal with emotions:

There are several breathing techniques we can use to regulate our emotions and improve our emotional well-being. Here are some of them:

Diaphragmatic breathing:

This technique consists of breathing deeply through the nose, filling the lungs with air and expanding the abdomen. Then, slowly release the air through the nostrils, while the abdomen goes in. When air enters, the abdomen projects outwards, when air exits, the abdomen goes in. This technique can help manage anxiety and stress.

Rhythmic breathing:

This technique initially consists of applying a time to inhale and exhale. You can add retention time with and/or without air. However, these are more advanced variations, and it is advisable to learn with a properly trained teacher. Rhythmic breathing brings mental stability and contributes to improving sleep.

Start using the 1-1-1 rhythm. This means that you will inhale, hold the air in your lungs, and exhale in the same time, which can be 3, 4, 5 seconds, depending on your breathing capacity.

If this rhythm is very comfortable for you, switch to 1-2-1. That is, doubling the retention time with air.

No technique should cause discomfort or accelerate the heart.

Alternate breathing:

This technique, as the name suggests, consists of alternating the nostril through which you breathe. Excellent for stabilizing emotions and improving concentration. You should alternate the nostril in activity whenever the lungs are full of air.

Accelerated breathing:

Do this technique ALWAYS SITTING. IF YOU FEEL DIZZY, STOP. It can be useful for increasing energy and motivation. Breathe quickly and deeply through your nose at an accelerated rate, keeping your mouth closed and your expression relaxed.

Accelerated breathing activates the sympathetic nervous system and is excellent for times when we need an extra boost of energy and more lucidity.

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Consult your doctor before performing any of these techniques. They do not serve as therapy, although they greatly improve the quality of life.

In addition to the techniques mentioned, it is important to remember that simple conscious and focused breathing helps to regulate emotions and promote greater emotional balance in times of stress or anxiety.

Therefore, start observing yourself in your daily life: notice how your breathing is, especially in moments of greater challenge or difficulty.