After exercise, before an interview, or when your heart is pounding uncontrollably and you're short of breath, if you want to quickly calm down, focus only on two things: your posture and your exhalation.

◇ 'Tripod posture', increases lung capacity

By adopting the tripod position, you can quickly calm your breathing. The tripod position involves sitting or standing while leaning forward and supporting the upper body with your hands or arms on your knees or other surfaces. This increases lung capacity and activates the muscles used for breathing, making respiration less strenuous.

Professor Tomoyuki Ogino's research team at Hyogo Medical University in Japan found that among patients with chronic obstructive pulmonary disease (COPD), the most comfortable breathing position was the tripod position, which resulted in the largest lung volume and the lowest dyspnea index. A study published in 2018 investigated how the tripod position increases lung capacity; leaning forward causes the diaphragm to descend and reduces abdominal muscle activity, thereby increasing the amount of air entering the lungs. Additionally, the activity of the sternocleidomastoid muscle, which surrounds the front and sides of the neck, increased, improving breathing efficiency.

When adopting this posture, the back should be consciously straightened. Slouching posture reduces lung capacity and interferes with diaphragm movement, according to research findings by Professor Fang Lin's team at Northwestern University in the United States.

Focusing on your exhale can slow down your breathing.

If you assume a tripod position, try practicing the 'exhalation breathing method.' In a relaxed state, take a deep breath in through your nose, then quickly inhale again to fill your lungs, and then slowly and steadily exhale through your mouth. Exhale for twice as long as the initial inhalation. Do not stop after just one or two repetitions; repeat this process for about five minutes to see the effects.

Breathing is the only way we can consciously influence the autonomic nervous system. The autonomic nervous system is a neural system that regulates our body to maintain stability, consisting of the sympathetic nervous system, which helps with alertness and tension, and the parasympathetic nervous system, which induces relaxation and rest. Shortness of breath is triggered when the sympathetic nervous system becomes excessively excited. By exhaling slowly and increasing the length of exhalation, the sympathetic nervous system can be calmed down, and the parasympathetic nervous system can be activated.

A research team from Stanford University School of Medicine in the United States divided 108 experimental participants into four groups: long inhale, long exhale, inhale-exhale breath, and meditation. They assigned each group to practice their respective breathing techniques or meditation for five minutes a day over the course of a month. The group practicing long exhale breathing showed the greatest reduction in stress and scored higher on positive emotions such as joy and peace.

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Stress, sleep quality, and restful sleep all.

It is said to be related to the autonomic nervous system.

You can stabilize just by breathing.

It is also effective in reducing tension.