In today's fast-paced world, the pressure of stressful situations, irritants and other factors affecting a person's condition is great. Perhaps that is why the eyes of interested researchers are increasingly turning towards antiquity, trying to find there a universal remedy for all problems. One such panacea is square breathing, the benefits of which will be discussed in this article.
Samavritti Pranayama
Virtually all breathing exercises in the world come from one source: yoga. This great system has several branches of influence on the human structure, as well as its transformation. One such branch is Pranayama or breath control.
Various breathing techniques are used to put a person into an altered state of consciousness, but some are designed to improve their physical and mental he alth. One of the basic such techniques is Samavritti Pranayama, which in modern interpretation is called square breathing. Her powerful healingthe impact was familiar to people of antiquity, so the current adherents are trying to introduce this technique again to the masses.
Basic method
Square breathing is named so for a reason. All stages of the process taking place in it are equal to each other, namely: inhalation, exhalation and pauses between them make up an equal time interval. For example: inhalation lasts four seconds, then a pause with the volume of air held in the lungs lasts the same amount, followed by an exhalation for four seconds and again a pause.
This is one cycle, which is repeated over and over again in the same rhythm for at least eight minutes in a row. This technique of square breathing or Samavritti Pranayama is basic, it is with it that you need to start mastering, not forgetting about the direct position of the spine at this moment.
Recommendations from experts
Experienced yoga practitioners advise you not to rush and master the initial stage of this pranayama with high quality so that there is no disruption in the rhythm for a long time. Also, there should be no shortness of breath or palpitations, which is an indicator of incorrect practice and can lead to he alth problems. One of the main principles in mastering square breathing is “Hurry up slowly!” - indicates that it is important to pursue not the quantity, but the quality of the exercise.
Also, professionals recommend using a metronome or just a clock with audible ticking for counting to navigate the sound while keeping your eyes closed,allowing you to focus more on inner sensations. If pranayama is used in motion or it is not possible to use the sound of counting, then you should set the rhythm, mentally pronouncing: “A thousand times, a thousand two, a thousand three” and so on.
Stages of improving technique
When the basic principle of the exercise is perfectly mastered, you can move on to deeper options that have several stages. Of course, it is better to master all types of pranayamas under the guidance of a competent teacher, but if this is not possible, you can navigate through the following square breathing program:
- Physical aspect: gradually increase the time interval of each stage of breathing, that is, inhale for 6 seconds (respectively, pause and exhale too), then for eight and so on. If it turns out that the practitioner has reached the mark of 12 seconds, then he should move on to other types of breathing practices, this type has already been exhausted for him.
- The mental factor. Tracking the physical processes occurring inside, sensations at the level of muscles and organs. A person enters this stage when he ceases to get too hung up on the correct account, it becomes almost automatic, that is, it becomes a habit in just three or four breath cycles. That is, the corner of consciousness will still count the required number of seconds, but it will be possible to be aware of something else besides them. Thus, the practitioner can observe the internal sensations during the pauses between inhalation and exhalation:a more subtle vision of the muscles, their enslavement in some places, the contraction of the heart and much more.
The most important step
During the practice of square breathing, in just two or three sessions, some will have a deeper understanding and the ability to track their emotional and mental state, or rather, how this breathing exercise affects it. All nervousness and panic attacks go away with each subsequent exhalation, as the slowing of breathing and the pauses between them automatically signal the nervous system to relax: slow down the heartbeat and brain activity due to the fact that the body begins to receive less oxygen. Therefore, Samavritti Pranayama (sometimes unconsciously) is often used by many speakers, public figures, artists and simply overly sensitive people for whom a sharp surge of emotions can be harmful.
Benefits of square breathing
If we collect all the useful qualities and areas of influence of pranayama on the human body, we can highlight the following points:
- Eliminating stress of any kind.
- Normalization of blood pressure.
- Improve the functioning of the gastrointestinal tract due to the quality of the diaphragm.
- Increasing the overall resistance of the body.
- Harmonization of the work of the cerebral hemispheres.
- Filling the human structure with new, pure energy.
- If practiced daily, immunity to infectious diseases appears.
- Concentration improves many times, which allows you to do maximum work in a shorttime span.
It is possible to list all the advantages of using square breathing in everyday life for a long time, but it is important to understand that all of them will become apparent only with regular practice.
Can Samavritti pranayama be harmful?
Like any other effect on the body, square breathing can bring not only benefits, but also harm, although this is rather difficult in this case. The only reason why the described breath can become harmful and even dangerous is the banal human haste and thirst for more. Not everyone understands that in any kind of breathing techniques, inner comfort and harmony in the work of the body are in the first place, and not a numerical indicator in the form of seconds for holding the breath. It is this pitfall that inadequate practitioners crash against. Even the most basic four-count square breathing program can be most beneficial if done slowly and with quality, rather than using a 10-second time frame and languishing with chest pressure and heart palpitations that let you know your body is overwhelmed and suffering.
Special Appointments
There are mental states when a person is on the verge of collapse and with difficulty keeps himself from inappropriate actions. In such cases, you can additionally use a graphic drawing (as in the photo) to keep your mind on a certain object as much as possible, preventing the situation from aggravating.
According to reviews, square breathing with visualization works flawlessly, and the process of sketching the direction of breathing will create an additional distraction for a person in a critical state of mind. When the first wave of emotional outburst subsides, you can try to close your eyes and focus only on the internal account - this will be an indicator that the method has begun to work.
