{"id":75359,"date":"2024-12-31T02:27:11","date_gmt":"2024-12-31T07:27:11","guid":{"rendered":"https:\/\/world.edu\/?p=75359"},"modified":"2024-12-31T02:27:11","modified_gmt":"2024-12-31T07:27:11","slug":"conscious-breathing-can-reduce-anxiety-and-depression-tips-for-how-to-do-it","status":"publish","type":"post","link":"https:\/\/world.edu\/conscious-breathing-can-reduce-anxiety-and-depression-tips-for-how-to-do-it\/","title":{"rendered":"Conscious breathing can reduce anxiety and depression \u2013 tips for how to do it"},"content":{"rendered":"

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Breathing is a thing we do without thinking; it keeps us alive. But there is far more to this most basic of biological functions. Conscious breathing can reduce stress, anxiety and depression and prevent insomnia.\u00a0Christiane Brems<\/a>, author and clinical professor in psychiatry and behavioural sciences, describes where to start if you\u2019d like to develop a practice of conscious breathing.<\/em><\/p>\n

How far back does the practice of conscious breathing go?<\/strong><\/h4>\n

The art and science of breathwork has been an important part of human life for more than two millennia. Grounded in ancient histories and a variety of human contexts (from philosophy, to healing arts and science, to spiritual practice), breathwork includes various techniques aimed at harnessing the power of breath.<\/p>\n

The significance of breath and breathing to promote physical health, mental wellbeing and spiritual growth has been recognised and explored through various conceptualisations and applications of breathwork. These range from\u00a0ancient Vedic texts of India<\/a>\u00a0to philosophical reflections of\u00a0ancient Greece<\/a>,\u00a0Taoist<\/a>\u00a0traditions of China and contemplative practices of\u00a0Buddhism<\/a>.<\/p>\n

There is no right or wrong story or approach to breathwork. There are simply many stories reflecting the unique circumstances in which particular types of breathing were developed, practised and taught.<\/p>\n

What are the benefits of breathing exercises today?<\/strong><\/h4>\n

We live in a world that exposes us to biological, psychological, socioeconomic and cultural factors that affect how we breathe and how we experience our vitality. For example, our breath and vitality may suffer because of air pollution.<\/p>\n

Challenging, controlling, demanding work environments can lead to\u00a0stress-breathing <\/a>\u00a0that becomes habitual. It settles itself into our nervous system and tissues in a relentless way.<\/p>\n

Experiences of complex trauma, oppression, implicit bias and prejudice can\u00a0embed themselves in our nervous system<\/a>, causing permanent changes in our breath. This can affect and reflect our posture, our physiology, our emotions, and our capacity to remain resilient in the face of challenge.<\/p>\n

For these and other reasons, many people do not breathe in an optimal manner.<\/p>\n

How should we try to breathe during the day?<\/strong><\/h4>\n

A great way to create health and wellbeing is to develop optimal functional breathing in daily life. Breathwork is less about specific techniques and more about breathing well throughout each day.<\/p>\n

A good place to start is to focus on learning to breathe (almost) exclusively through the nose.<\/p>\n

Optimal functional breathing means that we:<\/p>\n