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By the voluntary control of the frequency between exhalation and inhalation, the type of breathing (abdominal, costal) I will learn to work better and better, my muscles involved in this breathing gesture (diaphragm, intercostals, etc.).

Through the combined effect of better blood oxygenation and neuro-vegetative reflexes, by exercising a voluntary control on our way of breathing, we can rise our level of vigilance. It is commonly felt that increased expiration time (3 minimum exhalation times for 1 inhalation time) promotes relaxation. It is commonly felt that an increase of the inspiratory amplitude with a brief expiration (3 times on the inspiration for 1 expiration time) will be more challenging.

Square breathing allows:

  • from 4 to 10 cycles:
    • to find his calm in case of nervousness,
    • to find a little energy,
    • to refocus quickly in the present
  • over 20 cycles and more:
    • a deeper relaxation,
    • a discreet relaxation, anytime, anywhere, in any position (sitting, standing, lying), an anti-stress action,
    • an improvement in the concentration at the same time as relaxation,
    • a regular practice promotes an awareness and progressive relaxation of the diaphragm.
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Considering the benefits of his action, we are encouraged to learn and feel its different effects to include, this work of breathing in our daily lives.

As a first step, you can focus on learning about abdominal breathing, then in a second time deepen the learning and automation of square breathing.

Basic instructions for the exercise:

  • Straighten the upper body with the intention of growing, stretching the axis of the spine and opening the chest.
  • For square breathing, breathe through the nose while keeping the lower jaw relaxed.
  • Print a flexible movement of the abdomen that accompanies inspiration and exhalation: this is abdominal breathing:
    • Inspiration: the abdomen swells in a fluid movement
    • Expiration: the abdomen deflates in the same fluidity.
  • Once the abdominal breathing is installed, start the square breathing: the four phases of breathing have each the same duration:
    • Inspiration (3/4/5/6 / ... seconds)
    • Full lung retention (3/4/5/6 / ... seconds)
    • Expiration (3/4/5/6 / ... seconds)
    • Retention empty lungs (3/4/5/6 / ... seconds)

coherence cardiaque