A small habit can have a significant impact on both the body and mind. In particular, daily breathing exercises are one of the few methods through which we can consciously influence the autonomic nervous system, which is difficult to change voluntarily. Inhalation activates the sympathetic nervous system, increasing heart rate, blood pressure, and oxygen levels, while exhalation activates the parasympathetic nervous system, which has opposite effects. Let's explore the changes brought about by short breathing exercises.

 

◇5-minute breathing is more effective than meditation in improving anxiety and mood

 

There are research results comparing the health effects of the 5-minute breathing exercise and the sitting posture. A research team from Stanford University in the United States conducted a study with 108 participants to examine the impact of the 5-minute breathing exercise on mental health compared to mindfulness meditation. Mindfulness meditation refers to meditating by focusing solely on one's breath.

The research team asked participants to choose one of three breathing exercises and mindfulness, and to practice it for five minutes daily over the course of a month. Participants who did not participate in the three breathing exercises engaged in mindfulness meditation. The three breathing exercises are as follows.

 

▷Periodic sigh breathing exercise

 

Breathe in slowly, then exhale briefly to fully inflate the lungs, and exhale as long as possible.

 

Diaphragmatic breathing exercise

 

Diaphragmatic breathing is a breathing technique that involves pushing the diaphragm located at the bottom of the lungs downward when inhaling, causing only the upper abdomen to swell. Sit comfortably with your eyes closed, relax your body, place one hand on your abdomen and the other on your chest, and focus on the feeling of the hand on your abdomen rising and falling.

 

▷Regular hyperventilation exercises

 

It was a breathing exercise involving taking a deep breath, then exhaling completely, followed by a short 30-time exhalation. Participants who did not participate in the three breathing exercises engaged in mindfulness meditation.

 

The research team used the PANAS (Positive and Negative Affect Schedule), one of the emotion scale tests, to measure the participants' mood states. One month later, the participants completed a questionnaire to assess the impact of exercise on anxiety levels. The research team compared these results with the questionnaires administered before the study.

 

As a result, five minutes of daily breathing exercises were found to be more effective than mindfulness meditation in improving mood and alleviating anxiety. Among these, the 'periodic sigh' breathing exercise was the most effective in improving mood and reducing respiratory rate. Additionally, research published in the international journal 'Cell Reports Medicine' has shown that exhaling longer than inhaling is more effective in calming the sympathetic nervous system than meditation.

 

Exhale for more than twice as long as the initial inhalation time

 

Proper breathing techniques can improve stress resilience and regulate emotional and cognitive states. Practicing breathing exercises for five minutes daily in a regular, rhythmic manner can effectively manage mental health. Sit on a chair or lie down comfortably on a bed, take a deep breath through your nose, then quickly inhale again to inflate your lungs, and finally exhale slowly and steadily through your mouth.

 

You exhale more than twice as long as the time it takes to inhale initially. It shouldn't be done just once or twice; you need to do it for at least 5 minutes for it to be effective.

 

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I've heard that diaphragmatic breathing is good.

 

Since the time you first arrived

Exhaling slowly is said to make the body feel more relaxed.

It seems like every time I listen to it.