The morning is an important time to start a new day full of energy. However, many people feel tired and stressed when they wake up. A simple but effective way to improve this condition is to practice intentional breathing within the first 30 minutes of waking up. Here are the great benefits of breathing in the morning.
Increase oxygen and energy flow
After a long night's rest, the body needs oxygen to start the day. Deep breathing provides nutrients to the brain and organs, helping you stay alert and vibrant. Methods such as a mechanical exhale and a rotated breathing through your nose will reduce the feeling of fatigue.
Reduce stress and anxiety
The morning can bring a feeling of stress when facing a busy schedule. Breathing exercises help activate the epigastric nervous system, reduce cortisol, anxiety, bring calmness and concentration throughout the day.
Improve transparency and focus
Taking a deep breath in the morning helps clear up the fog of spirit and improve alertness. Providing enough oxygen to the brain helps increase concentration, memory and problem-solving, thereby improving productivity.
Support digestive health
Practicing deep breathing stimulates the bronchial nerve, helps increase bowel movements and improve digestion. This helps reduce problems such as bloating and indigestion in the morning.
Strengthen the immune system
Breathing exercises, such as the Wim Hof method, help strengthen the immune system by improving oxygen circulation and reducing inflammation, helping the body fight disease more effectively.
Balancing hormones and improving mood
Breathing helps regulate the hormonal system, reduce cortisol (stress hormone) and increase serotonin, dopamine (a feel-good hormone), helping to improve mood and energy throughout the day.
Improve lung and respiratory health
Deep breathing helps expand lung capacity and improve respiratory function. This is very helpful for people with respiratory diseases such as asthma or allergies.
How to incorporate breathing exercises into your morning routine
If you are just starting out, try doing a few minutes of breathing every morning. Here are some simple breathing techniques you can try:
Sauna breathing: Breathe deep into your abdomen, expanding your sauna. Hold the breath for a while, then exhale slowly.
4-4-4-4 box breathing: Inhale for four seconds, hold your breath for four seconds, exhale for four seconds and hold your breath for another four seconds.
breathing pattern 4-7-8: Inhale for four seconds, stop for seven seconds and exhale for eight seconds.
Nose rotation: Pull one nosehole, inhale through the other side of your nose, switch sides and exhale through the other side of your nose.
wim hof breathing method: Take a 30-hour deep breath, then hold your breath after your last exhale for a comfortable time.
