- Updated on November 4, 2020
By Dr. Artour Rakhimov, Alternative Health Educator and Author
Relax Your Mind in 1-2 Min [Easy Breathing Exercise]
Hundreds of my breathing students applied this natural and easy breathing exercise to get a relaxed body and mind. The technique was developed and used by over 150 Soviet and Russian doctors on thousands of patients, with striking success since exactly the same technique was used during best ever-known clinical trials on cancer and asthma (see the Homepage for charts, tables, and other details).
This exercise is among most ancient meditation techniques, and it works even in cases of chronic anxiety, depression, addictions, and schizophrenia if people are able to follow instructions provided below. For most people, this technique relaxes their minds in about 1-2 minutes. Slower and lighter breathing provides more O2 for the brain cells, producing a positive effect on the function of nerve cells. There are additional strong calmative and sedative effects due to increased CO2 levels in the brain.
Modern people want a relaxed mind and body because their oxygen levels in the brain are usually about 15-20 seconds, while the norm is about 40 seconds.
Relax and clear the mind (breathing technique instructions)
Relax all your muscles. Focus on your breathing pattern. Instead of taking your usual big inhalation, take a slightly smaller inhalation (only about 5-10% less than you had before) using the diaphragm. Then immediately relax all body muscles. Take another (smaller) inhalation and again completely relax.
With each breath, you need to take a smaller or reduced inhalation (in comparison with your usual breathing pattern) and then completely relax. You will soon experience a slight shortage of air. Your goal is to preserve a mild level of air hunger while relaxing all muscles. This chart shows the changes from your previous (the black line) to your new breathing pattern (the blue line) during this breathing meditation method:
If you are in poor health, your breathing will be frequent during this reduced breathing exercise and this is ok. This exercise will still help you to relax and even clear your mind. If you do this exercise correctly, you will experience these signs:
– Your hands and feet will get warmer quickly (in about 1-2 minutes)
– Your nasal passages will become moister and the nose little colder in about 1 min.
How to have a relaxed mind all the time
If you want to learn how to have a relaxed and clear mind all the time, you should improve your brain-O2 content by slowing down your automatic breathing. All you need is to achieve normal breathing (to breathe within the medical norms or to have normal CO2 levels in the arterial blood and brain all the time) with about 40 s for the body oxygen test. Note that there are many lifestyle changes that increase brain-O2 content and calm/relax your mind.
Warning. Calcium deficiency can make your brain overexcited 24/7. Learn the methods and ways how to check and correct this nutritional deficiency: Major Nutrients Guide for Body Oxygenation.
Why modern people cannot have a peace of mind
The key physiological causes of anxious minds are in our abnormal automatic breathing patterns that reduce brain O2 and CO2 content.
The norm for breathing at rest is 6 L/min, while modern people breathe 2 times more air. Therefore, they suffer from chronic anxiety due to low O2 and CO2 content in the brain. Carbon dioxide, as dozens of studies proved, is a potent sedative and tranquilizer of the nerve cells (see links below). In fact, CO2 is more important than O2 to relax and clear your mind.
There are amazing measurable effects of breathing retraining on focus, concentration, emotions, addictions, sleep, desire to exercise, and many other choices we made. Right below here, you can find exact details related to how body O2 levels in seconds (results for a simple DIY body oxygen test) reflect mindsets. As your bonus content, you can also see below the Table that summarizes major changes in the human body when people acquire over 50 s for the body O2 test.
Less than 20 s – chronic anxiety is common
20-30 s – mild anxiety is possible
30-50 s – slight anxiety is still possible
Over 60 s – cool like a cucumber.
Natural lifestyle choices before and after breathing retraining
|Lifestyle factor:||Body oxygen < 30 s||Body oxygen > 50 s|
|Energy level||Medium, low, or very low||High|
|Desire to exercise||Not strong, but possible||Craving and joy of exercise|
|Intensive exercise with nose breathing||Hard or impossible||Easy and effortless|
|Typical mind states||Confusion, anxiety, depression||Focus, concentration, clarity|
|Craving for sugar and junk foods||Present||Absent|
|Addictions to smoking, alcohol, and drugs||Possible||Absent|
|Desire to eat raw foods||Weak and rare||Very common and natural|
|Correct posture||Rare and requires efforts||Natural and automatic|
|Sleep||Often of poor quality; > 7 hours||Excellent quality; < 5 hours naturally|
– Anxiety and breathing
– Causes and effects of stress
– Calmative and sedative CO2 effects on the brain
– How to calm nerves
– Relaxed diaphragmatic breathing
– Cure anxiety attacks (our YouTube video)
– Get rid of anxiety naturally and get calmed mindset (our YouTube video).