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.