Stop scrolling. Then breathe in slowly for a count of five, focusing on expanding your lungs. Exhale slowly and consciously as you count to five.
In just 10 seconds, you may suddenly feel a little more relaxed or more focused. Studies show that doing the same exercise for 20 minutes a few times a week doesn’t just give you calming benefits. It may also help prevent the development of various diseases, such as: Recent research It even suggests Alzheimer’s disease.
The benefits of breathing exercises, also called “breathwork,” have been recognized. for thousands of years. In recent decades, scientific research what people of many cultures advocate, especially in asiaIt has long been practiced that intentional breathing can help improve various health conditions such as high blood pressure, stress, anxiety and stress. even in chronic pain.
In the latest study, researchers measured plasma biomarkers associated with increased risk of developing Alzheimer’s disease, specifically amyloid beta 40 and 42. Half of the 108 participants were instructed to try to bring themselves back to a calming place by imagining calm scenes, listening to relaxing sounds, and closing their eyes—a mindfulness meditation. The goal was to reduce heart rate variability and encourage a more steady and consistent beat.
The other group performed breathing exercises on a computer screen. Inhale when the square rose for 5 seconds of her, and exhale when it descended for 5 seconds. This kind of deep, slow breathing increase heart rate oscillations – Make the time intervals between heartbeats more variable (hence higher “heart rate variability”). Both groups had him practice this technique twice a day for 20-40 minutes each time for 5 weeks.
One of the study’s authors, Mara Mather, a professor of gerontology, psychology and biomedical engineering at the University of Southern California, said she was “surprised” when she looked at the participants’ blood samples four weeks into the practice. Breathing exercises aimed at increasing heart rate variability reduced levels of amyloid beta. Mindfulness exercises reduced heart rate variability and increased its levels.