By Breathing is an essential process that sustains life by providing the body with oxygen, which is critical for the function of every cell.
This involuntary activity allows oxygen to enter our bloodstream and reach organs and tissues, enabling them to perform vital functions such as energy production and waste removal. Proper breathing techniques not only support our physical health but also contribute to mental well-being, as deep, controlled breaths can help reduce stress and promote relaxation. Understanding the significance of breathing can lead to more mindful practices, enhancing overall health and quality of life.
In other words…
Don’t forget to breathe
In mixing things up with a funny antidote, I was once in the middle of a heated argument with a good friend, when I suddenly realized that I hadn’t taken a single breath in what felt like a good amount of time. Weirdly enough, panic started to set in as I tried to catch my breath, but it really seemed like my body had forgotten how to function on its own. My friend, who was now laughing uncontrollably at my state, pointed out that I must’ve been holding my breath during our argument. Embarrassed and relieved at the same time, we both burst into laughter and couldn’t stop for several minutes.
From then on, every time we got into an intense discussion or debate, we made sure to remind each other to breathe. Funny enough, it became our inside joke and helped diffuse any tension between us. One day, we even made a game out of it and challenged each other to hold our breath for as long as possible during a heated discussion. Needless to say, we both failed miserably and ended up in fits of laughter once again.
I thought this was supposed to be a medical article?
Anyway…
Reducing IOP and stress in glaucoma
Now the idea for this article comes from another article I recently read in the Review of Optometry. It states: “Spending five minutes taking slow, deep breaths three times per day—a technique called ‘365 breathing’—is recommended by therapists to help deal with stress, as controlled slow breathing techniques have been shown to shift towards parasympathetic dominance, increase respiratory sinus arrhythmia and augment heart rate variability.”
It goes on to say: “… previous studies showing that mindfulness-based stress reduction helps reduce intraocular pressure (IOP), researchers recently evaluated the effect of the 365 breathing technique on IOP autonomic functions and stress biomarkers in patients with primary open angle glaucoma (POAG) and found that it caused a significant reduction in IOP (2mm Hg) in the intervention group after six weeks of practice.”
Let’s take a deeper look at…
365 breathing
Simply put, 365 breathing is an effective technique used to reduce stress, reduce IOP (in glaucoma), and improve overall well-being. This particular breathing exercise is recommended to be done 3 times a day at 6 cycles per minute. To reach six cycles per minute, the goal would be to get into a comfortable position and take a deep breath in through your nose for 5 seconds. Fill your lungs completely, then exhale slowly through your mouth for another five seconds and repeat six times within the minute.
As you continue to practice 365 breathing, you may notice that your body begins to relax and release tension. This is due to the deep inhalation and exhalation, which increases oxygen flow to the brain and releases toxins from the body. Additionally, focusing on counting and regulating your breath can help calm racing thoughts and bring a sense of mindfulness to your practice.
If 365 breathing isn’t exactly your cup of tea, you can try out…
Other useful breathing techniques
- Diaphragmatic Breathing (Abdominal Breathing): Focus on breathing deeply into your diaphragm rather than shallow breaths into your chest. This technique can help reduce stress and improve oxygen flow.
- 4-7-8 Breathing: Inhale quietly through your nose for a count of 4, hold your breath for a count of 7, and exhale completely through your mouth for a count of 8. This method can be especially useful for falling asleep.
- Box Breathing (Square Breathing): Inhale for 4 seconds, hold your breath for 4 seconds, exhale for 4 seconds, and hold the empty breath for another 4 seconds. This technique is often used by athletes and military personnel to maintain focus and composure.
- Alternate Nostril Breathing (Nadi Shodhana): Using your thumb to close one nostril, breathe deeply through the other, then switch nostrils. This practice can increase calmness and balance the nervous system.
- Pursed Lip Breathing: Inhale slowly through your nose and exhale through pursed lips as if you are blowing out a candle. This breathing technique can help manage shortness of breath and improve ventilation.
- Yoga Breathing (Pranayama): There are various pranayama techniques in yoga, but a common one is the “three-part breath” where you inhale deeply into your belly, ribcage, and chest sequentially and then exhale in reverse order. Pranayama practices can help reduce anxiety and increase energy.
- Visualization Breathwork: Combining deep breathing with visualization can be helpful for relaxation or stress management. For example, imagine yourself inhaling positivity and exhaling negativity.
- Breath Counting: Focusing on counting your breaths can help improve concentration and mindfulness. Start by counting each inhale and exhale as one breath, then gradually work up to higher.
Live in your OcularPrime.