Holistic Deep Breathing for Recovery and Balance (Copyright Choi & Nam @ Healing Organization Institute)
Deep breathing as a recovery technique fosters balance between body and mind by guiding air into the lower abdomen, or "danjeon," allowing for energy storage and metabolic support. Each inhalation introduces oxygen deeply into the body, revitalizing cells and tissues, while each exhalation consciously releases built-up tension and stress by controlling the breath. This mindful control of breath enhances circulation, facilitating the elimination of toxins and maintaining the stability of heart rate and rhythmic patterns, which is essential for balancing the autonomic nervous system (Brown & Gerbarg, 2005; Lehrer et al., 2003; Luthans, 2024).
Beyond physical relaxation, this practice is particularly effective for improving mental calmness and focus. Ong’s Mindfulness-Based Therapy for Insomnia emphasizes the value of deep breathing in mindful practices, noting that it helps practitioners stay grounded and present, mitigating symptoms of anxiety and promoting a focused mental state (Ong, 2020). The technique includes placing a hand near the danjeon to feel the breath’s flow and visualizing stress release with each exhale, which supports both emotional stability and physical vitality, facilitating a rapid return to equilibrium in daily life (Jerath et al., 2006; Zaccaro et al., 2018; Luthans, 2024).
Engaging in deep breathing consistently recharges energy levels and alleviates fatigue, offering a valuable strategy for maintaining a balanced physical and mental state, especially under the stressors of modern life. As Luthans (2024) describes, this practice contributes to overall well-being by enhancing focus, resilience, and a sense of inner calm, making it fundamental for sustained concentration and positive energy in professional and personal pursuits (Critchley & Nagai, 2011; Stromberg et al., 2015).
Holistic Deep Breathing Exercise Guide for Body and Mind Recovery and Healing
https://youtu.be/dJ1KXHMY--M?si=og6duI0iuxnz565e
References
Brown, R. P., & Gerbarg, P. L. (2005). Sudarshan Kriya yogic breathing in the treatment of stress, anxiety, and depression: Part I-neurophysiologic model. Journal of Alternative & Complementary Medicine, 11(1), 189-201.
Critchley, H. D., & Nagai, Y. (2011). How emotions are shaped by bodily states. Emotion Review, 3(4), 427-433.
Jerath, R., Edry, J. W., Barnes, V. A., & Jerath, V. (2006). Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Medical Hypotheses, 67(3), 566-571.
Lehrer, P. M., Vaschillo, E., & Vaschillo, B. (2003). Resonant frequency biofeedback training to increase cardiac variability: Rationale and manual for training. Applied Psychophysiology and Biofeedback, 28(1), 21-35.
Luthans, F. (2024). Deep breathing and psychological capital for enhanced well-being. In Positive Approaches to Organizational Health.
Ong, J. C. (2020). Mindfulness-based therapy for insomnia. Elsevier.
Stromberg, J., Mokdad, A. H., & Ford, E. S. (2015). Effects of physical activity on blood pressure and mental health among hypertensive individuals. American Journal of Hypertension, 20(10), 1046-1053.
Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How breath-control can change your life: A systematic review on psychophysiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353.
(한글 안내)
회복과 균형을 위한 전인적 심호흡
회복을 위한 심호흡은 공기를 복부 아래 “단전”으로 깊이 유도하여 체내 에너지 저장과 대사적 지원을 돕는 호흡법입니다. 흡기 시에는 산소가 몸 깊숙이 유입되어 세포와 조직을 활력 있게 하고, 호기 시에는 숨을 조절하여 쌓인 긴장과 스트레스를 의식적으로 방출합니다. 이러한 호흡 조절은 혈액 순환을 촉진하고, 노폐물 제거를 도우며, 자율신경계 균형 유지에 중요한 심박수와 리듬의 안정성을 강화합니다 (Brown & Gerbarg, 2005; Lehrer et al., 2003; Luthans, 2024).
이 호흡법은 신체적 이완을 넘어 정신적 평온과 집중력 향상에도 효과적입니다. Ong의 불면증을 위한 마음챙김 기반 치료는 심호흡의 가치를 강조하며, 실천자가 현재에 머물고 불안을 완화하여 집중 상태를 유지하도록 돕는다고 설명합니다 (Ong, 2020). 손을 단전에 가까이 대고 호흡의 흐름을 느끼면서 내쉬며 스트레스를 시각적으로 해소하는 과정은 심리적 안정과 신체적 활력을 동시에 증진하여 일상에서 신속한 회복을 지원합니다 (Jerath et al., 2006; Zaccaro et al., 2018; Luthans, 2024).
일관된 심호흡 연습은 체내 에너지를 재충전하고 피로를 완화하여, 현대인의 신체적, 정신적 균형 유지를 위한 중요한 전략을 제공합니다. Luthans (2024)가 설명하듯, 이 연습은 집중력, 회복력, 내면의 평온을 강화하여 직업적 및 개인적 목표에서 긍정적인 에너지를 장기간 유지하는 데 기본적인 기초가 됩니다 (Critchley & Nagai, 2011; Stromberg et al., 2015).
회복과 힐링을 위한 심호흡 동작 가이드 (30초 동작)
2024.10.27: Initially Archive
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