{"id":3238,"date":"2019-07-10T09:00:19","date_gmt":"2019-07-10T09:00:19","guid":{"rendered":"https:\/\/glohs.hk\/?p=3238"},"modified":"2020-08-03T08:34:36","modified_gmt":"2020-08-03T08:34:36","slug":"breathing-techniques","status":"publish","type":"post","link":"https:\/\/glohs.hk\/zh-hant\/breathing-techniques\/","title":{"rendered":"Breathing Techniques"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"3238\" class=\"elementor elementor-3238\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7c11a138 elementor-section-height-min-height elementor-section-boxed elementor-section-height-default elementor-section-items-middle\" data-id=\"7c11a138\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div 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2019<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<\/li>\n\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-676722a elementor-inline-item\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<i class=\"fa fa-clock-o\" aria-hidden=\"true\"><\/i>\n\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-time\">\n\t\t\t\t\t\t\t\t\t\t<time>9:00 \u4e0a\u5348<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-57cbeeb elementor-inline-item\" itemprop=\"commentCount\">\n\t\t\t\t\t\t<a href=\"https:\/\/glohs.hk\/zh-hant\/breathing-techniques\/#respond\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<i class=\"fa fa-commenting-o\" aria-hidden=\"true\"><\/i>\n\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-comments\">\n\t\t\t\t\t\t\t\t\t\t\u6c92\u6709\u8a55\u8ad6\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7ce9d3e0 elementor-widget elementor-widget-theme-post-title elementor-page-title elementor-widget-heading\" data-id=\"7ce9d3e0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-title.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Breathing Techniques<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3d971676 elementor-widget elementor-widget-text-editor\" data-id=\"3d971676\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\"><span class=\"s1\">Hi there!<span class=\"Apple-converted-space\">\u00a0 <\/span>Welcome to the GLOHS Wellness blog!<span class=\"Apple-converted-space\">\u00a0 <\/span>My name is Vera and I am a yoga teacher and a business entrepreneur.<span class=\"Apple-converted-space\">\u00a0 <\/span>Very happy to be sharing my experiences with you on wellness.<\/span><\/p><p class=\"p1\"><span class=\"s1\">I would like to share two very common breathing exercises with you.<span class=\"Apple-converted-space\">\u00a0 <\/span>I found them come in handy during stressful situations.<span class=\"Apple-converted-space\">\u00a0 <\/span>They help clear my head and calm my nerves before or after an important meeting.<span class=\"Apple-converted-space\">\u00a0 <\/span>Both Pranayama (the art of breathing) and Asanas (yoga poses) constitute to only two out of eight limbs of the overall yoga practice. These breathing exercises can be done in the office discreetly during a break or lunch.\u00a0<\/span><\/p><p class=\"p2\"><span class=\"s2\"><b>Alternate Nostril Breathing (Nadi Shodhana: Nadi = Channel Shodhana = Purification)<\/b><\/span><span class=\"s1\">.\u00a0<\/span><\/p><p class=\"p2\"><span class=\"s1\">As you may know, our left brain governs the rational, analytical side of the brain.<span class=\"Apple-converted-space\">\u00a0 <\/span>Our right brain governs the creative, artistic side of the brain.<span class=\"Apple-converted-space\">\u00a0 <\/span>Breathing with alternate nostril restores balance and clarity to both sides of the brain and sends signals to our nervous system to condition our body to relax.<span class=\"Apple-converted-space\">\u00a0 <\/span>You will feel revitalized.<span class=\"Apple-converted-space\">\u00a0 <\/span>Here it goes:\u00a0<\/span><\/p><ol class=\"ol1\"><li class=\"li2\"><span class=\"s1\">Seated in a comfortable position<\/span><\/li><li class=\"li2\"><span class=\"s1\">Use your right thumb to cover the right nostril, inhale through the left nostril<\/span><\/li><li class=\"li2\"><span class=\"s1\">Then cover the left nostril with your ring finger, exhale through the right nostril<\/span><\/li><li class=\"li2\"><span class=\"s1\">Keep the right nostril open, inhale through the right nostril<\/span><\/li><li class=\"li2\"><span class=\"s1\">Then cover the right nostril with your thumb, exhale through the left nostril<\/span><\/li><li class=\"li2\"><span class=\"s1\">Go back to Step 2<\/span><\/li><\/ol><p class=\"p3\"><span class=\"s1\">For good results, repeat for at least five rounds.<span class=\"Apple-converted-space\">\u00a0 <\/span><br \/>The short form: &#8211; Inhale Left, Exhale Right, Inhale Right, Exhale Left<\/span><\/p><p class=\"p2\"><span class=\"s1\">You could start with two counts for each breath and slowly work up to about five to six counts each.<span class=\"Apple-converted-space\">\u00a0 <\/span>The higher the count the more you lengthen your inhalation and exhalation, thus relaxes your nervous system.<span class=\"Apple-converted-space\">\u00a0 \u00a0<\/span><\/span><\/p><p class=\"p2\"><span class=\"s1\"><b><br \/><\/b><\/span><span class=\"s2\"><b>Breath Retention (Kumbhaka: Inhalation, Exhalation and Pauses).<\/b><\/span><\/p><p class=\"p2\"><span class=\"s1\">It is a scientific fact that ageing is proportional to our respiratory rate.<span class=\"Apple-converted-space\">\u00a0 <\/span>Rabbits or mice with higher breathing rates have a shorter lifespan than tortoises with one of the lowest breathing rates on earth and thus can live up to one to two centuries.<span class=\"Apple-converted-space\">\u00a0 <\/span>Humans are somewhat in the middle.<span class=\"Apple-converted-space\">\u00a0 <\/span>This breathing exercise helps us practice lengthening our inhalation, exhalation and also our state of rest (aka breath retention or pauses).\u00a0<\/span><\/p><p class=\"p2\"><span class=\"s1\">Have you ever felt sweaty in your armpits after a meeting even when the office AC is blasting or felt the urge to grab the nearest chocolate bar and shove it in your mouth?<span class=\"Apple-converted-space\">\u00a0 <\/span>Then hopefully you will find the next breathing exercise useful, with a little help of imagery:<\/span><\/p><ol class=\"ol1\"><li class=\"li2\"><span class=\"s1\">Seated in a comfortable position<\/span><\/li><li class=\"li2\"><span class=\"s1\">Inhale for a count of four (Imagine creating space in different parts of your body)<\/span><\/li><li class=\"li2\"><span class=\"s1\">Then hold your breath for a count of four (Imagine a peaceful picture, e.g. the beach, a waterfall\u2026etc.)<\/span><\/li><li class=\"li2\"><span class=\"s1\">Exhale everything out on a count of four (Imagine your body softening, releasing all the tensions from your body)<\/span><\/li><li class=\"li2\"><span class=\"s1\">When your lungs are completely empty, hold your breath for a count of four (Imagine a peaceful picture)<\/span><\/li><\/ol><p class=\"p2\"><span class=\"s1\">Repeat the above for three to four sets.<span class=\"Apple-converted-space\">\u00a0 <\/span>If four counts seem easy, gradually increase your count as you breathe and hold.<span class=\"Apple-converted-space\">\u00a0 <\/span>The higher the count, the more you lengthen your inhalation and exhalation.<span class=\"Apple-converted-space\">\u00a0 <\/span>This could also be practiced as a meditation with closed eyes when you have more time and privacy at home.<\/span><\/p><p class=\"p2\"><span class=\"s1\"><b>By Vera Lynn<\/b><\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1a0ae490 elementor-share-buttons--skin-boxed elementor-share-buttons--view-icon-text elementor-share-buttons--shape-square elementor-grid-0 elementor-share-buttons--color-official elementor-widget elementor-widget-share-buttons\" data-id=\"1a0ae490\" 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