{"id":3572,"date":"2021-02-18T09:17:25","date_gmt":"2021-02-18T09:17:25","guid":{"rendered":"https:\/\/evolveinc.io\/?p=3572"},"modified":"2021-02-18T09:17:26","modified_gmt":"2021-02-18T09:17:26","slug":"mindfulness-benefits-of-breath-holding","status":"publish","type":"post","link":"https:\/\/evolveinc.io\/mental-health\/mindfulness\/mindfulness-benefits-of-breath-holding\/","title":{"rendered":"Benefits of Breath Holding &#8211; Correct Method To Hold Breath"},"content":{"rendered":"<p class=\"wp-block-paragraph \">Breath holding refers to voluntarily holding your breath for a short period of time in order to increase mental power, improve lung capacity and manage stress or anxiety. There are many benefits of breath holding, but the most important part is knowing how to do it safely.<\/p>\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_53 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-663257e44cd6b\"><span class=\"\"><span style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-663257e44cd6b\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/evolveinc.io\/mental-health\/mindfulness\/mindfulness-benefits-of-breath-holding\/#Breath_holding_safely\" title=\"Breath holding safely\">Breath holding safely<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/evolveinc.io\/mental-health\/mindfulness\/mindfulness-benefits-of-breath-holding\/#Benefits_of_breath_holding\" title=\"Benefits of breath holding\">Benefits of breath holding<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading wp-block-heading\" id=\"breath-holding-safely\"><span class=\"ez-toc-section\" id=\"Breath_holding_safely\"><\/span><strong>Breath holding safely<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p class=\"wp-block-paragraph \">Breathing is your life&rsquo;s anchor. When you hold your breath, your body will start to react and respond as time goes on. When you hold your breath for 30 seconds or so, you might feel relaxed as you close your eyes and tune out the world around you. Anything more than that, you may start to feel light headed, your diaphragm and lungs will pain and it could be dangerous for your life and wellbeing. This is why you should not do this for more than 30 seconds and not do it frequently either. Here&rsquo;s an entire explanation on <a href=\"https:\/\/www.healthline.com\/health\/holding-your-breath#what-happens\" target=\"_blank\" rel=\"noopener\">how your body reacts<\/a> over time to breath holding.&nbsp;<\/p>\n\n\n<h3 class=\"wp-block-heading wp-block-heading\" id=\"heree28099s-how-you-can-practice-breath-holding\">Here&rsquo;s how you can practice breath holding:<br>\n<\/h3>\n\n\n<p class=\"wp-block-paragraph \">Step 1: Take a few deep breaths and settle into your chair or on the floor, keeping your back upright<\/p>\n\n\n<p class=\"wp-block-paragraph \">Step 2: Slowly close your mouth and cover your nostrils. Use one finger to hold your breath<\/p>\n\n\n<p class=\"wp-block-paragraph \">Step 3: Count to 30 (or a number you are comfortable with) and try and stay relaxed, noticing and observing your mind and body as you practice breath holding<\/p>\n\n\n<p class=\"wp-block-paragraph \">Step 4: Once you reach your number, let go of your fingers and breathe normally without trying to force anything<\/p>\n\n\n<p class=\"wp-block-paragraph \">By doing this, you&rsquo;ll feel relaxed and enjoy the present moment. Drink a glass of water in case you feel uncomfortable. If it is your first time, don&rsquo;t do this again for another hour or so. Take small steps to become more comfortable.<\/p>\n\n\n<h2 class=\"wp-block-heading wp-block-heading\" id=\"benefits-of-breath-holding\"><span class=\"ez-toc-section\" id=\"Benefits_of_breath_holding\"><\/span><strong>Benefits of breath holding<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p class=\"wp-block-paragraph \">The benefits of breath holding are plenty<strong>.<\/strong> From generally improved breathing and lung function to potentially lifesaving benefits, they are:<\/p>\n\n\n<ol style=\"\" class=\"wp-block-list \">\n<li><strong>Improves lung capacity<\/strong><\/li>\n<li><strong>Improves concentration and alertness<\/strong><\/li>\n<li><strong>Reduce stress and anxiety<\/strong><\/li>\n<li><strong>Learn a life skill<\/strong><\/li>\n<\/ol>\n\n\n<h3 class=\"wp-block-heading wp-block-heading\" id=\"improves-lung-capacity\"><strong>Improves lung capacity<\/strong><\/h3>\n\n\n<p class=\"wp-block-paragraph \">One of the main benefits of breath holding includes better lung capacity and breathing function. This is because you are testing your lungs in short times to cope without breathing, making it stronger and more resilient. Over time, your lungs learn to take deeper breaths and improve their capacity.<\/p>\n\n\n<p class=\"wp-block-paragraph \">Just make sure not to hold your breath for more than 20-30 seconds.<\/p>\n\n\n<h3 class=\"wp-block-heading wp-block-heading\" id=\"improves-concentration-and-alertness\"><strong>Improves concentration and alertness<\/strong><\/h3>\n\n\n<p class=\"wp-block-paragraph \">Your breathing is a great way to give your mind health a boost. By practicing breath holding, you help your brain wake up and feel alert. The short span of no oxygen spurts it into action. As a result of this alertness and power,you can focus better and helps your mind health!<\/p>\n\n\n<h3 class=\"wp-block-heading wp-block-heading\" id=\"reduces-stress-and-anxiety\"><strong>Reduces stress and anxiety<\/strong><\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/evolveinc.io\/wp-content\/uploads\/2020\/10\/1-501x1024.png\" alt=\"Benefits of breath holding includes reduction of stress.\" class=\"wp-image-3193\" width=\"251\" height=\"512\" srcset=\"https:\/\/evolveinc.io\/wp-content\/uploads\/2020\/10\/1-501x1024.png 501w, https:\/\/evolveinc.io\/wp-content\/uploads\/2020\/10\/1-147x300.png 147w, https:\/\/evolveinc.io\/wp-content\/uploads\/2020\/10\/1-150x306.png 150w, https:\/\/evolveinc.io\/wp-content\/uploads\/2020\/10\/1.png 667w\" sizes=\"(max-width: 251px) 100vw, 251px\" \/><figcaption><a href=\"http:\/\/evolveinc.app.link\/\" target=\"_blank\" rel=\"noopener\">Download now<\/a><\/figcaption><\/figure><\/div>\n\n\n<p class=\"wp-block-paragraph \">One of the underrated benefits of breath holding is how it reduces stress or anxiety. Breathing is your ally when you face negative emotions. It can help you stay in the moment, process one thought at a time, lower your heart rate and relax. By holding your breath for 15-20 seconds, you can stay in the moment, recharge your mind and feel relaxed. When you are done, you will feel better and less stressed but happier. This is because there&rsquo;s a sudden surge of oxygen after you finish holding your breath, giving your brain something else to focus on rather than what is bothering you.<\/p>\n\n\n<h3 class=\"wp-block-heading wp-block-heading\" id=\"learn-a-life-skill\"><strong>Learn a life skill<\/strong><\/h3>\n\n\n<p class=\"wp-block-paragraph \">Knowing how to manage your breath and hold it for short periods of time can help you navigate dangerous situations in the future. With an improved lung capacity, you can hold your breath better underwater in case of an emergency. You can even swim better and store more oxygen within yourself. It can be very handy in certain situations.<\/p>\n\n\n<p class=\"wp-block-paragraph \">The benefits of breath holding are many and they can help you improve your mind health and breathing capacity, as long as you do it in moderation and stick to maximum of 30 seconds, as medically suggested.<\/p>\n\n\n<p class=\"wp-block-paragraph \"><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/evolveinc.io\/wp-content\/uploads\/2020\/09\/Box-breathing-512x1024.png\" alt=\"Benefits of breath holding involve better lung capacity. You can practice it with box breathing on Evolve.\" class=\"wp-image-2834\" width=\"256\" height=\"512\" srcset=\"https:\/\/evolveinc.io\/wp-content\/uploads\/2020\/09\/Box-breathing-512x1024.png 512w, https:\/\/evolveinc.io\/wp-content\/uploads\/2020\/09\/Box-breathing-150x300.png 150w, https:\/\/evolveinc.io\/wp-content\/uploads\/2020\/09\/Box-breathing.png 638w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><figcaption><a href=\"http:\/\/evolveinc.app.link\/\" target=\"_blank\" rel=\"noopener\"><strong>Try today<\/strong><\/a><\/figcaption><\/figure><\/div>\n\n\n<p class=\"wp-block-paragraph \"><\/p>\n\n\n<p class=\"wp-block-paragraph \">If you&rsquo;re looking to improve your breathing, you can even try breathing exercises like box breathing or alternate nostril breathing which have their own benefits and positives.<\/p>\n\n\n<p class=\"wp-block-paragraph \">Evolve&rsquo;s guided meditations include breathing exercises and techniques to help you manage anxiety, sleep better and improve focus. The Evolve app is live globally for Android &amp; iOS, click <a href=\"http:\/\/evolveinc.app.link\/\" target=\"_blank\" rel=\"noopener\">here<\/a> to try for free!<\/p>\n\n\n<p class=\"wp-block-paragraph \">Here are some articles on different breathing techniques:&nbsp;<\/p>\n\n\n<p class=\"wp-block-paragraph \"><a href=\"https:\/\/evolveinc.io\/stress\/box-breathing-technique-for-stress-focus\/\">Box breathing<\/a><\/p>\n\n\n<p class=\"wp-block-paragraph \"><a href=\"https:\/\/evolveinc.io\/anxiety\/belly-breathing-to-reduce-anxiety\/\">Belly breathing<\/a><\/p>\n\n\n<p class=\"wp-block-paragraph \"><a href=\"https:\/\/evolveinc.io\/stress\/2-breathing-techniques-for-stress-and-anxiety\/\">4-7-8 breathing<\/a><\/p>\n\n\n<p class=\"wp-block-paragraph \"><a href=\"https:\/\/evolveinc.io\/sleep\/the-4-best-breathing-exercises-for-sleep\/\">Alternate nostril breathing<\/a><\/p>\n\n\n<p class=\"wp-block-paragraph \"><a href=\"https:\/\/evolveinc.io\/mindfulness\/what-is-candle-breathing\/\">Candle breathing<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Breath holding refers to voluntarily holding your breath for a short period of time in order to increase mental power, improve lung capacity and manage stress or anxiety. There are many benefits of breath holding, but the most important part is knowing how to do it safely. Breath holding safely Breathing is your life&rsquo;s anchor. &hellip;<\/p>\n","protected":false},"author":3,"featured_media":3573,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[361,360,90,51],"_links":{"self":[{"href":"https:\/\/evolveinc.io\/wp-json\/wp\/v2\/posts\/3572"}],"collection":[{"href":"https:\/\/evolveinc.io\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evolveinc.io\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evolveinc.io\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/evolveinc.io\/wp-json\/wp\/v2\/comments?post=3572"}],"version-history":[{"count":0,"href":"https:\/\/evolveinc.io\/wp-json\/wp\/v2\/posts\/3572\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evolveinc.io\/wp-json\/wp\/v2\/media\/3573"}],"wp:attachment":[{"href":"https:\/\/evolveinc.io\/wp-json\/wp\/v2\/media?parent=3572"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evolveinc.io\/wp-json\/wp\/v2\/categories?post=3572"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evolveinc.io\/wp-json\/wp\/v2\/tags?post=3572"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}