Breathing is probably one of the activities we usually pay little attention to. After all, it happens spontaneously. However, by not focusing on it, we cannot harness the best benefits for our health from this process.
Good breathing is a real game changer. Not only does it help fight stress, but it can also increase concentration. And what about sleep quality? Some breathing practices can calm our mind enough to make sleep more restorative.
We must also not forget about blood pressure – regular breathing techniques can lower it, which is great news for our heart! Breathing also improves digestion. Plus, good breath means better control over our emotions, which can be a lifesaver in difficult moments. Finally, good breathing is our personal detox – it helps expel unnecessary metabolic waste from the body. So generally, by taking care of proper breathing, we take care of our entire health and well-being.
What breathing exercises and techniques can be practiced to support your health?
Abdominal or diaphragmatic breathing – this is a true classic among relaxation techniques. It helps develop our lungs to their full capacity and is perfect when we want to calm down and de-stress.
4-7-8 breathing – this is our quick way to calm nerves. We inhale through the nose counting to four, hold the breath for seven seconds, then slowly exhale through the mouth counting to eight. It’s like a mini spa for our mind.
Even breathing – inhaling and exhaling with a steady rhythm. For example, five seconds in, five seconds out. Simple and effective.
Alternate nostril breathing – a yoga technique involving alternately closing one nostril – it soothes and relaxes.
The Buteyko method, proposed by Ukrainian doctor Konstantin Buteyko in the 1950s, is based on the idea that shallower and less frequent breathing can bring great health benefits. Konstantin Buteyko believed many people breathe too intensely, resulting in a chronic deficiency of carbon dioxide in the body. This disrupts chemical balance and can lead to various health issues such as asthma or hypertension. The key to this technique is nasal breathing and consciously limiting the depth of breath, achieved by gently and calmly inhaling smaller amounts of air. It is also important to measure the time one can comfortably hold their breath after a normal exhale, without discomfort or a strong need to breathe in.
Although the Buteyko method has gained followers worldwide, it still sparks debate among medical experts about its effectiveness and safety in some cases. Therefore, it is worth consulting, for example, a respiratory physiotherapy specialist before starting this practice.
While Buteyko emphasizes nasal breathing and avoiding hyperventilation, Wim Hof's breathing method presents a different approach.
Wim Hof, known as the “Ice Man,” developed a set of practices that have become popular thanks to his ability to endure extremely low temperatures. Hof’s technique centers on deep, rhythmic inhales and exhales aimed at increasing oxygen levels in the blood. This may lead to feelings of euphoria and increased energy. The breathing usually ends with a longer breath hold after the last exhale.
Additionally, Hof promotes regularly exposing the body to cold: cold showers, ice baths, or walking barefoot on snow. A key element of his method is also meditation, aimed at enhancing mind control over the body.
Hof claims his breathing techniques can strengthen the immune system, increase cold tolerance, improve overall physical performance, help manage stress, and improve concentration. It is best to start practicing the Wim Hof method under the supervision of an experienced instructor.
The heart coherence breathing technique is a great way to end the day before sleep. It is said not only to reduce stress but also to improve overall well-being. The goal of this practice is to bring the heart, mind, and emotions into full harmony.
Heart coherence is a method based on observing how closely the heart rhythm is linked to our emotions and stress responses. In stressful situations, heart rhythm may become irregular, which can disrupt the functioning of other systems in the body. Regulating breath to perform five to six full breathing cycles per minute (5 seconds inhale and 5 seconds exhale) can help stabilize heart rhythm.
Breath relaxation is extremely versatile and pairs wonderfully with a variety of activities. Combining breathing techniques with gentle movement forms like yoga or tai chi can significantly enhance their relaxation benefits. Meditation and mindfulness practices are also a natural complement to breathing techniques.
Combining relaxation breathing with a walk in the park, forest, or another quiet place can further amplify the benefits of nature contact. Fresh air and connection with greenery are well-known natural relaxants.
Breath relaxation can also be incorporated into stays at a spa hotel. Combining breathing techniques with using a sauna or pool is an ideal way for deep regeneration and relaxation. A spa offering various treatments perfectly complements breathing practices, creating a comprehensive offer for body and soul.
Conscious breathing can be practiced almost anywhere – whether waiting at a bus stop, during a stressful conversation, on a walk in the park, or even while cooking. However, choosing the right place can greatly increase enjoyment and benefits from breathing exercises, providing our body with positive energy.
An ideal place for relaxing forest bathing, meditation, long walks, and breathing practices is the Bolimowski Landscape Park. Stretching on the border of the Łódź and Mazovia Voivodeships, the park covers over 20,000 hectares. The meandering Rawka river flows through the park, creating a picturesque, almost fairy-tale landscape.
The Santa Natura resort is located on the edge of the Bolimowski Landscape Park. Its name alone is a promise of relaxation in nature and blissful tranquility. The newly opened hotel with elegant, cozy interiors offers many opportunities for rest. Its extraordinary wellness area invites you to unique experiences, such as relaxation in an Estonian sauna or rest on beds among trees in the garden. A stay at Santa Natura provides not only comfort but also deep regeneration and renewal. Choose an offer for yourself and come to Santa Natura for longer!
