Holistic Health
Feeling pressure from the pandemic ? Try breathing techniques
Deep breathing can help lower hypertension and build a more balanced mind
Experts say the risk of high blood pressure has increased over the last year . Periodic lockdowns and strict social distancing rules have made hundreds of millions of people around the world feel increasingly stressed out and isolated while enduring poor diets and lack of exercise , all contributors to hypertension .
More than half of adults in the United States believe their mental health has been affected due to worry and stress over the pandemic , according to a Kaiser Family Foundation tracking poll conducted last year . At the same time , research has highlighted the damage done to our health from lockdown-induced sedentary lifestyles .
Despite government-imposed lockdowns in Southeast Asia that limit exercise options , some have still found ways to lower stress levels and blood pressure .
Jojo Struys , a regional TV wellness personality and holistic healing advocate in Malaysia , believes that anyone can improve their health naturally while under confinement by mastering breathing techniques to relax .
“ Breathing can be a powerful way to reduce hypertension . Just lengthening or doubling the ratio of exhaling to inhaling can quickly lower your heart rate and reduce blood pressure levels ,” Struys , founder of Ohanajo Studio , a yoga and wellness space in Kuala Lumpur , told Global Health Asia-Pacific .
Deep breathing , she says , engages the parasympathetic nervous system and helps bring the mind and body into a calmer , more relaxed state . A number of studies have backed this up and suggest that deep breathing can also improve attention span and lower pain levels .
Breathing techniques can be enhanced by using sound healing frequencies produced by gongs and Himalayan singing bowls to help trigger theta brainwave states and deep relaxation , which in turn can help the body achieve a state of optimal self-healing , Struys maintains . This is when the body becomes so relaxed that it starts to release endorphins that help decrease blood pressure and inflammation .
“ You can try this for yourself . Find a quiet space to sit with your back straight . Clear the mind as you slowly close your eyes ,” Struys explained . “ Try breathing in from the belly for three counts and slowly exhale out from your nostrils for six counts , draining away all forms of tension and stress as you exhale .”
This should be done over several cycles , while lengthening the counts in the corresponding 1:2 ratio can increase relaxation , depending on lung capacity and comfort levels .
Wellness advocates believe that a lot of stress stems from not living in the moment . This may mean worrying about the past or fretting about the future .
“ Breathwork helps to anchor us in the moment of now ; when we slow down our breath , we become vitally aware of the present moment . This also helps to slow down our pulse and gushing thoughts ,” said Struys .
“ When we are more present , we are more selfaware , effortlessly more relaxed and better able to handle whatever comes our way .”
16 APRIL 2021 GlobalHealthAsiaPacific . com