General rules of controlled breathing.
Controlled breathing is the conscious management of the breathing process, where the practitioner regulates the depth, frequency, and duration of inhales, exhales, and pauses between them, depending on the goals: slow and deep breathing calms and relaxes, while faster and more intense breathing tones and activates the nervous system. It’s not just a way to relax or energize — it’s a powerful tool that helps improve well-being, increase concentration, and recharge the body with energy. However, to achieve maximum results, certain rules must be followed.
1) Place.
You can practice both at home, in the office, or outdoors. It’s ideal when the surrounding elements are associated with meditation and create an atmosphere of calmness and relaxation. Fresh air, soft light, a peaceful environment, and the absence of distractions are all highly recommended and will help you feel the effects of the practice more quickly.
2) Posture.
The correct posture for breathing exercises helps open the chest, free the diaphragm, and ensure a smooth and unrestricted airflow. For maximum effect, sit on a comfortable surface (a mat – in a lotus or half-lotus position, or on a chair with a straight back). Special attention should be given to the position of the head, neck, and spine. Imagine an invisible thread pulling the top of your head upward, your spine should be straight but not rigid, and your neck and shoulders should remain relaxed. If practicing lying down, make sure to follow these same guidelines.
3) Time for Practice.
4) Breathing.
If no specific breathing instructions are provided in the exercise, the general rules are as follows:
a) Diaphragmatic Breathing.
The air fills the lower part of the lungs in such a way that the chest expands, the lower ribs move outward, and the abdomen inflates. This type of breathing ensures that the diaphragm is fully engaged, allowing for deeper and more efficient airflow, promoting relaxation and oxygenation of the body. The focus should be on expanding the belly as you inhale, rather than lifting the chest, to fully utilize the diaphragm's capacity.
b) Breathing Depth.
The optimal depth is about 80% of the maximum lung capacity. This helps avoid muscle strain and discomfort, while also ensuring optimal oxygenation of tissues without hyperventilation, which is especially important for relaxation and recovery. In techniques aimed at activation and energy boost, a deeper inhale (up to 90%) is used to increase oxygen intake and activate the sympathetic nervous system. However, with such deep breathing, it is crucial to proceed with caution to avoid dizziness and overexertion.
в) Breathing Rhythm.
The frequency and length of inhales, exhales, and pauses between them are adjusted depending on the exercise and goals. For relaxation, breathing is slowed down, while for alertness, the rhythm can be more active and dynamic.
г) Length of Inhale-Exhale-Pause.
The exact length of the inhale, exhale, and pause in exercises is less important than the ratio between them. For example, in Andrew Weil’s 4-7-8 breathing technique, you can replace it with 3-5-6, or in square breathing, 4-4-4-4 can be changed to 6-6-6-6, and so on. The key is maintaining a balanced relationship between the inhale, exhale, and pause to achieve the desired effect.
д) Smoothness of Breathing.
In slow, controlled breathing, smoothness and uniformity of inhales and exhales are crucial. Each breath should flow gently and steadily without interruption. In more intense breathing exercises, smoothness is less important; the focus shifts to the rhythm, depth, or speed of the breath rather than its smoothness. However, even in intense practices, it's important to maintain control and avoid strain.
The foundation of an effective breathing practice is complete relaxation, which allows you to tap into the full potential of breathing exercises for improving health, calming the nervous system, and gaining an energy boost.
By following these rules, you will create optimal conditions for better breath control and the harmonization of your body and mind.
a) The 4-7-8 Breathing Technique
The 4-7-8 breathing technique is one of the most popular practices in the world. Ancient pranayama breathing methods were adapted by Dr. Andrew Weil at the beginning of the 21st century, making them accessible to the modern person. The technique involves a conscious breath hold that is significantly longer than the inhale, but slightly shorter than the exhale. Methods with moderate breath retention effectively activate the parasympathetic nervous system, promoting relaxation and calmness. However, for individuals with cardiovascular issues, it is recommended to consult a doctor before practicing breath retention. Alternatively, resonant breathing, which will be discussed below, can be practiced as a gentler option.
Regular practice of this technique helps reduce stress levels, improve sleep quality, and enhance overall well-being. It also quickly calms the mind in anxious situations. The method has gained popularity due to its simplicity and effectiveness.
Important aspects of the exercise are the smoothness of the breath and diaphragm engagement. During inhalation, the diaphragm "moves downward into the abdomen," the belly expands, and the lower ribs widen. This helps activate the diaphragm fully, allowing for deeper and more efficient breathing.
During exhalation, gently and slowly relax the diaphragm as it returns to its original position. This controlled release of air helps maintain a steady rhythm and ensures the full engagement of the diaphragm, promoting relaxation and efficient breathing.
The main steps of the 4-7-8 technique are:
Inhale through the nose for 4 seconds.
Hold your breath for 7 seconds.
Slowly exhale through your nose or mouth for 8 seconds.
This technique allows for deep relaxation, reduces anxiety, and calms the nervous system. Regular practice helps normalize heart rate, improve concentration, and achieve a state of deep tranquility.
b) Square Breathing (or Box Breathing)
Square breathing is a technique of conscious breathing that helps calm the mind, reduce stress levels, and restore balance in the body. This method is widely used in yoga, meditation, and even by military personnel and athletes to improve concentration and emotional control.
The name "square" is related to the fact that the breathing process is divided into four equal phases, each lasting the same amount of time. This creates a balanced and structured rhythm, resembling the sides of a square.
The key elements of the exercise are similar to those of Andrew Weil's technique: smoothness, uniformity, and active engagement of the diaphragm.
Inhale (4 seconds) – slow and even inhale through the nose.
Breath retention after inhale (4 seconds) – hold the air in your lungs, and keep your body relaxed.
Exhale (4 seconds) – smooth and slow exhale through the nose or mouth.
Breath retention after exhale (4 seconds) – complete calmness before beginning the next cycle.
This structured rhythm helps calm the mind and relax the body, promoting deep focus and balance.
Each phase forms one "side of the square," and the entire cycle represents a completed "figure." This creates a balanced and rhythmic flow of breath, providing structure to the practice and enhancing the calming effect on the body and mind.
Square breathing is safe and beneficial for the vast majority of people, including beginners, and can be practiced in almost any setting. The only exception is for individuals with lung or heart conditions, in which case it is advisable to consult a doctor before starting the practice.
c) Resonant Breathing (or Coherent Breathing) or Heart Coherence Breathing
The goal of this type of breathing exercise is to achieve the resonant breathing frequency, which is optimal for the body (usually 5–6 breath cycles per minute). Resonant breathing synchronizes the work of the heart, lungs, and nervous system. It improves the interaction between the heart and the brain, positively affecting cognitive functions, mood, and stress response. This exercise is particularly effective for emotional regulation, enhancing productivity, cognitive abilities, and aiding recovery after stress.
It is very important, when performing this exercise, to maintain a perfectly even breathing rhythm, with the inhale and exhale being of equal length. In addition, great attention should be paid to the emotional state. Focus properly on positive internal feelings (such as gratitude, love, calmness) or on external images of one of the elements in the picture.
1. Inhale – 5 seconds
2. No pause
3.Exhale – 5 seconds
4. No pause
With this rhythm, the number of breath cycles per minute will not exceed 6. After some time, you can increase the duration of the inhale and exhale to 6 seconds each and reduce the breathing cycles to 5 per minute.
Slow breathing is considered more beneficial for the body due to its physiological characteristics:
1. It helps maintain optimal CO₂ levels in the blood, which is crucial for oxygen delivery to the cells through the Bohr effect.
2. It improves oxygen saturation in tissues, enhancing energy levels and brain function.
3. It reduces the load on the respiratory and cardiovascular systems.
4. It lowers heart rate, helping to normalize blood pressure.
5. It enhances cognitive functions such as memory, attention, and concentration.
6. It decreases the production of free radicals and inflammatory markers in the body, slowing down the process of cellular aging.
7. During slow breathing, the body truly relaxes.
Diaphragmatic Breathing in the 6-2-6-2 Rhythm
this is a universal technique that helps combat chronic stress and anxiety, improves the functioning of the digestive system, and positively influences endurance and the body’s recovery. It is also recommended for people with hypertension, as it helps normalize blood pressure by deeply activating the parasympathetic nervous system, maintaining a steady heart rhythm, and improving heart rate variability, which is associated with better adaptation to stress and positively affects blood pressure stability. Diaphragmatic breathing promotes deeper oxygenation of the blood, which improves the overall condition of the cardiovascular system, reduces cortisol levels (which can contribute to higher blood pressure), and supports overall well-being.
The gentle and smooth movement of the diaphragm massages the internal organs and improves blood circulation, which also indirectly contributes to lowering and stabilizing blood pressure.
The inhale is performed slowly and deeply through the nose, with the lower ribs moving outward and the abdomen rising.
The exhale is through the mouth, also slow and smooth, allowing the abdomen to fall and the ribs to return to their original position.
Inhale – 6 seconds. Breathe slowly and deeply, allowing the lower ribs to move outward and the abdomen to rise. The upper chest remains still.
Pause – 2 seconds. The pause after the inhale allows the oxygen to be effectively absorbed by the body.
Exhale – 6 seconds. Slowly release the air through slightly pursed lips or the nose, feeling the abdomen gently fall and the ribs return to their original position.
Pause – 2 seconds. Complete relaxation before the next cycle.
It is important to know:
Deep (up to 80% of maximum) and very slow breathing (up to 4-5 cycles per minute) activates the alveoli (air sacs in the lungs), improving oxygen absorption. The breathing rhythm and diaphragm movement synchronize the body and mind, helping to eliminate anxious thoughts.
Studies show that regular practice of diaphragmatic breathing contributes to:
• Reducing systolic and diastolic blood pressure.
• Improving the condition of blood vessels by increasing their elasticity.
• Strengthening the body’s ability to cope with stressful situations.
Thus, diaphragmatic breathing is a safe and effective tool to help people with hypertension. However, it is recommended to consult a doctor before starting practice, especially if the person is already taking medication for blood pressure.
For individuals with hypertension, it is important to avoid prolonged breath holds (longer than 2 seconds) to prevent additional strain on the heart.
It is essential to breathe without tension and focus on relaxing sensations.
Daily practice of diaphragmatic breathing can, over time, lead to a steady reduction in blood pressure.
Diaphragmatic Breathing in the 6-2-6-2 Rhythm
this is a universal technique that helps combat chronic stress and anxiety, improves the functioning of the digestive system, and positively influences endurance and the body’s recovery. It is also recommended for people with hypertension, as it helps normalize blood pressure by deeply activating the parasympathetic nervous system, maintaining a steady heart rhythm, and improving heart rate variability, which is associated with better adaptation to stress and positively affects blood pressure stability. Diaphragmatic breathing promotes deeper oxygenation of the blood, which improves the overall condition of the cardiovascular system, reduces cortisol levels (which can contribute to higher blood pressure), and supports overall well-being.
The gentle and smooth movement of the diaphragm massages the internal organs and improves blood circulation, which also indirectly contributes to lowering and stabilizing blood pressure.
The inhale is performed slowly and deeply through the nose, with the lower ribs moving outward and the abdomen rising.
The exhale is through the mouth, also slow and smooth, allowing the abdomen to fall and the ribs to return to their original position.
Inhale – 6 seconds. Breathe slowly and deeply, allowing the lower ribs to move outward and the abdomen to rise. The upper chest remains still.
Pause – 2 seconds. The pause after the inhale allows the oxygen to be effectively absorbed by the body.
Exhale – 6 seconds. Slowly release the air through slightly pursed lips or the nose, feeling the abdomen gently fall and the ribs return to their original position.
Pause – 2 seconds. Complete relaxation before the next cycle.
It is important to know:
Deep (up to 80% of maximum) and very slow breathing (up to 4-5 cycles per minute) activates the alveoli (air sacs in the lungs), improving oxygen absorption. The breathing rhythm and diaphragm movement synchronize the body and mind, helping to eliminate anxious thoughts.
Studies show that regular practice of diaphragmatic breathing contributes to:
• Reducing systolic and diastolic blood pressure.
• Improving the condition of blood vessels by increasing their elasticity.
• Strengthening the body’s ability to cope with stressful situations.
Thus, diaphragmatic breathing is a safe and effective tool to help people with hypertension. However, it is recommended to consult a doctor before starting practice, especially if the person is already taking medication for blood pressure.
For individuals with hypertension, it is important to avoid prolonged breath holds (longer than 2 seconds) to prevent additional strain on the heart.
It is essential to breathe without tension and focus on relaxing sensations.
Daily practice of diaphragmatic breathing can, over time, lead to a steady reduction in blood pressure.
d) Progressive Muscle Relaxation and Kegel Exercise
this technique was developed by American physician Edmund Jacobson in the 1920s. The method combines deep diaphragmatic breathing with the sequential tension and relaxation of various muscle groups or a single muscle. This helps to:
- Relieve physical tension.
- Reduce stress levels.
- Increase body awareness.
- Improve sleep quality and overall well-being.
When combining Progressive Muscle Relaxation with Kegel exercises, the synergy of these two powerful practices significantly enhances the positive effect of each. In addition to general relaxation, relief from physical tension, and stress reduction, the pelvic floor muscles are strengthened, and control over bladder and sexual function is improved. Awareness of the entire lower body, including the pelvic region, is heightened. This practice improves emotional well-being by releasing tension in the pelvic area, which may be related to psychological stress.
Additionally, it should be noted that in many wellness practices, such as yoga, qigong, tai chi, and others, the pelvic region is considered the “energy center.” Working with this area improves overall energy balance.
Inhale — deep and full through the nose (4 or 6 seconds). During the inhale, contract the pelvic floor muscles as if trying to stop urination. You can visualize the exercise by imagining that as you breathe in through the nose, a vacuum is created in the lower abdomen, lifting the pelvic floor muscles upwards.
Exhale — slow and smooth through a slightly open mouth (6 or 8 seconds). As you exhale, fully relax the pelvic floor muscles and focus on the sensation of relaxation.
For the first two to three weeks of practice, do the exercise no more than 10-20 times a day. Afterward, you can increase the number of cycles to up to 50, with simultaneous pelvic floor muscle tension. The practice can be combined with other breathing exercises that do not involve muscle tension. The combination of Progressive Muscle Relaxation (PMR) and Kegel exercises should be done no more than 3-4 times a week.
Do not overexert yourself. Kegel exercises should not cause pain or discomfort.
It is important to maintain smooth and deep breathing, synchronized with the tension and relaxation of the pelvic floor muscles.
The combination of Progressive Muscle Relaxation (PMR) and Kegel exercises is a powerful tool for improving both physical and psychological well-being. Strengthening the pelvic floor muscles has a direct positive impact on male sexual and reproductive function. The combination of muscle tension and relaxation with breathing effectively helps relieve spasms and tension in the pelvic area, which are often linked to psychological issues. This exercise is also beneficial for women recovering their pelvic floor muscles after childbirth.
е) In conclusion
All the breathing practices mentioned above are not just exercises for the lungs, but powerful tools that help strengthen health, reduce stress, and fill life with energy. They improve the functioning of the nervous, cardiovascular, and immune systems, contribute to the restoration of psycho-emotional balance, and even help slow down the aging process.
But the key to success is consistency. Even 15-20 minutes of daily practice can bring significant health benefits. Short sessions of breathing exercises:
Reduce stress and anxiety levels.
Contribute to improved sleep.
They enhance concentration and mental clarity.
They support hormonal balance and strengthen the immune system.
Like any beneficial habit, breathing practices require time to show noticeable results. However, you may start noticing changes in just a few days. It’s important to remember: regular practice is your personal investment in health, inner harmony, and longevity.
Start small by choosing one or two techniques that suit you best, and gradually add more. Your body and mind will surely thank you for this care!