The Breathing techniques that were spoken about were
Slow-Paced Breathing; (less than 10 cycles/min)
Breath-Holding; cessation of breathing
Fast-Paced Breathing; more than 20 cycles per minute
Alternative Nostril breathing; breathing one or both nostrils alternatively;y
Hyperventilation; reduction in partial carbon dioxide pressure through deep breathing at fast/normal frequency.
1. Slow-Paced Breathing
Breathing frequency below 10 cycles per minute
Decrease depression, anxiety and anger
Improves sleep quality
Emotional well-being
Cognitive function
(russo et al., 2017, Zaccaro et, al, 2018, Lehrer et al, 2020)
2. Breath Holding
Increases respiratory function
Modulates pain sensitivity
It may also decrease nasal resistance, resulting in physiological and respiratory adaptions
Fast-Paced Breathing
Breathing frequency above 20 cycles per minute
Influences perceive stress, anxiety and attentional processes
Constitutes a part of yogic practices eg 'Breath of Fire'
Reduces the BMI and abdominal skin fold thickness
Alternate and Uni-Nostril Breathing
Alternating between right and left nostril breathing/breathing through one nostril
Targets specific cognitive and perceptive effects
Right nostril breathing; sympathetic nervous system activation
Left nostril breathing; parasympathetic nervous system relaxation
Alternate- nostril breathing; balances out autonomic nervous system functioning
Hyperventilation
Voluntary deep breathing at either a normal or fast breathing frequency
Delays urge to breathe
Delays fatigue levels - enhanced anaerobic energy supply & improved muscle functioning
For more information about breathing and its effects and the researchers
Nina Zammit
Masa Iskra
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