Controlled Breathing: Methods and Their Benefits

Controlled breathing is a technique that has a profound impact on both physical and mental health. It helps manage stress, improves physical performance, supports immunity, and overall vitality. There are several methods, each with its specifics and advantages. In this article, we will look at the most popular techniques of controlled breathing, their history, practical applications, and benefits.

The Wim Hof Method

History and overview

Wim Hof, known as the "Iceman," developed this method after many years of experimenting with exposing the body to extreme conditions, particularly cold. This method combines breathing, meditation, and exposure to low temperatures.

Exercise

• Sit or lie down comfortably.
• Take a deep breath in through your nose, filling your belly, and then slowly exhale through your mouth. Repeat this cycle 30 times.
• After the last exhale, hold your breath for as long as it feels comfortable.
• After a moment of holding your breath, take another deep breath and hold it for another 10-15 seconds.
• Repeat this process 3-4 times.

Benefits

The Wim Hof method aims to improve the immune system, increase resistance to cold, strengthen willpower, and enhance overall vitality. Studies suggest that the method may help in managing stress, anxiety, and improving the body's oxygenation.

Tactical breathing (NAVY SEALS)

History and overview

Tactical breathing, sometimes known as "box breathing" or "combat breathing," is a technique used by US special forces NAVY SEALS to manage stressful combat situations. The technique is simple, but very effective in reducing stress and maintaining clear thinking under pressure.

Exercises 

• Breathe in deeply through your nose for 4 seconds. 
• Hold your breath for 4 seconds. 
• Exhale slowly through your mouth for 4 seconds. 
• Hold your breath again for 4 seconds. 
• Repeat this cycle again. 

Benefits

This method is excellent for calming the mind, reducing stress and improving concentration. It helps in coping with stressful situations, both in combat and in everyday life. Breathing with regular breaks induces calmness, lowers cortisol levels and helps maintain control over emotions.

Pranayama

History and overview

Pranayama is one of the key parts of yoga and its history goes back thousands of years to ancient India. The word "pranayama" means the control (yama) of life energy (prana) by means of breathing.

Exercises 

• Sit comfortably in a meditation position. 
• Take a deep breath, focusing on an even and calm breath. 
• Gradually learn various pranayama techniques such as 'Nadi Shodhana' (alternate nostril breathing) where you alternate breathing through the right and left nostrils.

Benefits

Pranayama supports the overall harmony of body and mind, improves concentration and oxygenation of the organism. It helps manage stress, anxiety and improves sleep quality. Regular exercise improves vitality and strengthens the immune system.

Buteyko method

History and overview

This method was developed by the Soviet doctor Konstantin Buteyko in the middle of the 20th century. Buteyko came up with the idea that many health problems, such as asthma or hypertension, are caused by chronic hyperventilation, which is excessive breathing that lowers the level of carbon dioxide in the blood.

Exercises 

• Sit in a comfortable position and close your mouth. 
• Breathe only through your nose and focus on light and shallow breathing.
•  When you feel the need to take a deep breath, try to delay it as long as possible, which increases the level of carbon dioxide in the body.

Benefits

The Buteyko method is useful for people with breathing problems such as asthma. It helps to restore the natural rhythm of breathing and reduces the symptoms of chronic hyperventilation, thereby improving the oxygenation of the organs. 

Controlled breathing is a simple but extremely effective technique for improving physical and mental health. Whether you choose the Wim Hof ​​method, tactical breathing or pranayama, each of these approaches can bring you new possibilities for strengthening your body and mind.