He Mindfulness It is increasingly recommended to reduce gear and power Manage stress and emotions. Simply put, it’s about giving full, conscious attention to the present moment. Live in the “here and now” with acceptance, curiosity and interest.
The page Psychology and mind explains that “typical breathing exercises in mindfulness involve observing your breath and breathing in and out slowly, deeply and consciously.” Mindfulness advocates claim that slow, controlled breathing produces a relaxing effect.
Nazareth CastellanosGraduate in neuroscience from the Autonomous University of Madrid and research director of the Nirakara laboratory, has been studying for years how breathing, a fundamental component of mindfulness techniques, affects the brain. in the podcast The Stoicassured that Breathing has become a practical tool for improving your physical and emotional well-being.
According to experiments by Castellanos and his team that accurately measured air pressure in both nostrils in relation to brain and heart activity, “Slowing breathing changes the way the brain behaves“He adds that by breathing in and out more gently and for longer We can calm the activity of the sympathetic nervous systemresponsible for activating the body during stress and promoting the parasympathetic nervous system, leading to relaxation.
Castellanos says the real change came when he applied these techniques to his everyday life. As a new mother, sleepless nights had become a real challenge. “My daughter would often wake up at night and I couldn’t go back to sleep,” he says. That’s where it started Practice slow nasal breathing with a short inhale and a longer exhaleup to six seconds. “This has already helped me fall asleep and feel calmer,” she says.
These practices do not require large efforts or special spaces. A few minutes and some body awareness are enough. “We are always looking for some magical formula or recipe to feel better, and we always have breathing with us,” says Castellanos.
One of the discoveries that most fascinated these experts was the connection between breathing and breathing Brain amygdalaa key region in the management of emotions. “After birth, the amygdala grows, and that explains why mothers are more sensitive or reactive,” she explains. To counteract this excessive activity, he recommends focusing on gentle, long exhalations It helps “lower emotional intensity and relax the brain.”
Castellanos insists that breath management is not a fad or miraculous method, but an ancient practice now supported by neuroscience. “It exists in all traditions, and today we have evidence of what it produces in the brain,” he points out.
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