Hello lovelies! So this will be one of my breathing techniqu..

Hello lovelies! So this will be one of my breathing technique posts. If you don't know how to read, you can simply look at the picture ;) Ratio Breathing is my personal favorite breathing technique to calm down when I'm stressed. I used it in the car, at home, in bed to get asleep, or even while doing the plank at the gym. It increases mindfulness and improves control over your breath. If you want to control any emotion overwhelming you right now, you need to manage your breath first. If you can't control the most essential thing, how can you hope to handle your emotions? What is ratio breathing? Couldn't be simpler. It can be done anywhere at any moment of the day. Count in your head when you inhale, and do the same when you exhale. Easy peasy, right? So if I say, a 4:4 ratio. You will inhale and count to 4 while inhaling. 1, Start inhaling to 25% lung capacity 2, keep inhaling to 50% lung capacity 3, to 75% 4 to 100% 4, start exhaling 25% of the air out 3, exhale 25% more (so you have 50% air out) 2 1 There are different ratios for different goals. Here are a few 4 inhale: 4 exhale This is a balancing breath ratio. When inhales and exhales are equal in length, we create a balance between the sympathetic and parasympathetic nervous systems. Balancing breaths promote clarity and focus. 4:4 is the beginner version. The more you practice this breathing, the more you can increase the numbers. 5:5, then 6:6, 7:7 and finally up to expert level: 8:8. Trust me, it looks easy, but maintaining this ratio for a good 10 minutes requires lots of control over your breathing. The higher the number of inhale and exhale, the slower your breath is, and the easier it becomes to control it. 8 part inhale: 4 part exhale This breath ratio is energizing and promotes focus. Focusing more on the inhale activates the sympathetic nervous system. This branch of the autonomic nervous system prepares the body for action so, using this breath ratio creates alertness and energy in the body. 4 part inhale: 8 part exhale This is a relaxing breath ratio. Focusing more on the exhale activates the parasympathetic nervous system. This is the “rest and digest” branch of the autonomic nervous system. Using this breath ratio calms the body and can reduce stress and anxiety. Now, try it! It might not be for you, but for me, it's doing WONDERS and I do it several times a week. No need to stop what you're doing, it can be integrated to almost anything! This is it for me tonight! I'll be back tomorrow with more :) Have a good Friday night! Toodles!