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Vishal P. Rao
Joined: 23 Jun 2005
Posts: 1354
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#1 · Posted: 10 Sep 2007 05:19
Breathing is one of the most effective techniques to manage stress. One very simple yet powerful technique to relieve stress is 1-2 breathing. In this, the time to exhale is twice that of the time to inhale. So if you take 4 counts to exhale, the counts to exhale would be 8.
Please do not force. Initially it'll difficult to double the time for exhalation, but after some practice, it'll be easier.
Just 5-10 minutes of this practice can bring profound relaxation in you.
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broadland
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#2 · Posted: 17 Sep 2007 12:17 · Edited by: broadland
Breathing exercise is one of the most fundamental techniques of stress releif. One of the first things taught in any yoga class is breathing exercise, which goes by its yoga name as "pranayam". There is a usage based confirmation that it works.
The fundament goal of many yoga instructions is to achieve control over your autonomous nervous system. Breathing and heart beats are the most fundamental results of the functioning of the autonomous nervous system.
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Izrul
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Joined: 21 Jan 2008
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#3 · Posted: 24 Jan 2008 10:19
You are absolutely right Vishal.
From my past experience in handling stress, I simply failed to reduce it no matter how good the technique was. Until one friend of mine told me why not I learn how to breathe correctly. I laugh at him at first simply because I don't think breathing is the answer to solve my stress problem.
But after some times, I did it anyway. I was quite surprise with the result. If anyone who wish to learn how to reduce stress, learn how to breathe correctly as mentioned by Vishal. Believe me, this first step is very crucial.
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lakshmi_guru
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#4 · Posted: 3 May 2008 20:34
In other words it is also called Pranayama in Yoga. Breathing is life. It is one of our most vital functions. One of the Five Principles of Yoga is Pranayama or Breathing Exercise which promotes proper breathing. In a Yogic point of view, proper breathing is to bring more oxygen to the blood and to the brain, and to control Prana or the vital life energy. Pranayama also goes hand in hand with the Asanas. The union of these two Yogic Principles is considered as the highest form of purification and self-discipline, covering both mind and body.
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mountainmom5
Joined: 30 Aug 2007
Posts: 3099
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#5 · Posted: 4 May 2008 00:24
Vishal P. Rao: Just 5-10 minutes of this practice can bring profound relaxation in you
I used to get pain around my heart due to stress and the breathing technique helped that. It will also relieve fatigue when you are driving as sometimes when we concentrate, we hold our breath longer than we realize and it reduces the flow of oxygen to the brain, thus causing sleepiness.
A friend of mine even lost weight by doing breathing exercises as she had so much more energy - thus burning off more calories...
The benefits of breathing exercises are endless!
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zack
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#6 · Posted: 22 Jul 2008 23:28
i use deep belly breathing to calm myself down.
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candi
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#7 · Posted: 2 Aug 2008 02:35
This makes total sense and I really wonder sometimes why I don't do it as much as I should. I don't think I am the only person with this memory lapse but sometimes stress can just eat us up. I'm still working on it myself.
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luvtravel
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#8 · Posted: 2 Aug 2008 07:40 · Edited by: luvtravel
Do you know that the Wii Fit game has deep breathing excercises and yoga, it may sound like its just a game but beleive me its more than that, it takes my BMI, weight, and my balance.
It tells me when I am balanced or not as it seems when we are not balanced we are not in harmony.
Yesterday I allowed stress to cause me a severe migraine with stomach upset over a situation I have NO control over,
anyone care to suggest something for that?
Terri
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Vishal P. Rao
Joined: 23 Jun 2005
Posts: 1354
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#9 · Posted: 3 Aug 2008 05:19
luvtravel: Yesterday I allowed stress to cause me a severe migraine with stomach upset over a situation I have NO control over, anyone care to suggest something for that?
Do some breathing exercise like Kapalbhati and Alternate Nostril breathing. It'll help you a lot.
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Seth
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Joined: 17 May 2008
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#10 · Posted: 3 Aug 2008 05:49
I do this technique when im working out ...
After a heavy set 
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Vishal P. Rao
Joined: 23 Jun 2005
Posts: 1354
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#11 · Posted: 3 Aug 2008 06:49
Seth: I do this technique when im working out ... After a heavy set
The breathing exercises I mentioned? You shouldn't! You should wait for at least 15-20 minutes after heavy exercise or till your breathing becomes normal.
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Anna_D
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#12 · Posted: 24 Oct 2008 09:15
This is a great exercise. You don't get the chance to think about your worries, as you are so concentrated on counting the seconds.
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bing
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Joined: 11 Oct 2010
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#13 · Posted: 12 Oct 2010 00:43
I'm applying the 1-2 breathing exercise now!
Just a quick question, it's deep breathing right? I try to do some shallow 1-2 breathing and it doesn't seem to work.
I guess I have been doing this unknowingly. When I'm concentrating on something, I do deep breaths involuntarily.
Thank you for this tip. As always Vishal, you have great insights! I'm glad I came across with this forum.
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Vishal P. Rao
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Posts: 1354
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#14 · Posted: 12 Oct 2010 04:41
bing: Just a quick question, it's deep breathing right? I try to do some shallow 1-2 breathing and it doesn't seem to work.
It isn't deep breathing exactly. In deep breathing, you inhale deeply and then exhale deeply. However, in 1-2 breathing, exhalation is twice the inhalation.
The best way to lengthen your exhalation is to do chanting. Here's a simple technique to lenghten your exhalation:
Inhale till you reach 80% of your lung's capacity and then as you exhale, say aaahh (A of A-U-M)... Keep saying till the end of the exhalation. Now let the inhalation happen automatically. Don't put any effort. Then start saying aaahhh again during exhalation.
You'll note that with this practice, your exhalation automatically lengthens than your inhalation.
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bing
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#15 · Posted: 14 Oct 2010 03:13
Hi Vishal,
Thank you very much. One thing I noticed is that when I concentrated on breathing, I totally forget everything else and it feels great.
I'm starting to like this 1-2 breathing techniques.
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Just2EZ
Joined: 14 Nov 2010
Posts: 732
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#16 · Posted: 1 Feb 2011 20:06
mountainmom5: we hold our breath longer than we realize and it reduces the flow of oxygen to the brain
LOL, that explains a lot.
My wife often has to remind me to breathe.
I was one of those kids who held his breath till I passed out.
It was the only way I could get my brain to shut up, still is.
I count my quiet time in milliseconds.
Thanks for the reminder to breathe Vishal.
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