One of the most immediate and noticeable effects of this breathing technique is its ability to reduce stress and anxiety. Controlled breathing lowers cortisol levels (the stress hormone), which can provide immediate relief in tense or panicky situations. Stimulating the vagus nerve through proper control of breathing and tongue positioning activates the parasympathetic nervous system, helping to counteract the fight-or-flight response.
2. Improved Focus and Mental Clarity
By placing your tongue in this position and breathing mindfully, you bring your attention inward. This increased focus on breathing has been shown to improve focus and mental clarity. Deep breathing increases oxygen flow to the brain, which improves cognitive function, strengthens problem-solving skills, and helps clear mental fog. Many people use this technique before important tasks like exams, presentations, or even during meditation to center their minds.
3. Better Sleep
People who struggle with insomnia or restless sleep often find that breathing techniques can dramatically improve their rest. When you combine the calming effects of vagus nerve stimulation with the mindfulness of breath control, the body is primed for relaxation. Practicing this technique before bed can calm a racing mind, reduce heart rate, and prepare the body for a deeper, more restful sleep.
4. Improved Breathing Efficiency
Touching your tongue to the roof of your mouth encourages nasal breathing, which offers several benefits over mouth breathing. Nasal breathing encourages the production of nitric oxide, a molecule that helps dilate blood vessels and improves oxygen flow throughout the body. This improved oxygenation leads to better energy levels, improved endurance, and reduced fatigue throughout the day.
Additionally, it encourages diaphragmatic breathing, also known as “belly breathing,” which supports lung capacity and overall respiratory efficiency. Athletes often incorporate this breathing method into their routine.
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