I'm prone to anxiety, and find myself hyperventilating often. Is this what you mean by "harmful breathing patterns"?
I've tried the "box breathing" with little luck, but have adapted a version where the exhale is 2-3x longer than the inhale. (inhale for 2 seconds, hold it a couple seconds, exhale slowly for 4-6 second, hold again).
I've also found better luck at inhaling into my belly, instead of letting my rib cage expand. It seems to release the tension/anxiety that I'm holding in my chest better.
> I'm prone to anxiety, and find myself hyperventilating often. Is this what you mean by "harmful breathing patterns"?
I meant "practicing breathing exercises incorrectly" (and I see now that's what I should've written in the first place, thanks for pointing that out). Upadesa Sara doesn't expand upon what it means to practice breathing exercises incorrectly or mention what the side effects are. Much of Upadesa Sara is concise so much is left up to the reader to reason or learn about.
After I read your comment, I spent too much time thinking about how I breath (whether thru the belly or chest) and started breathing weird haha. After a few hours, I figured out that I mostly breathe through the belly. I think. Anyways, genuinely happy to hear you found something that works for you.
I once ended up intensely enjoying my breath through the night (Did not sleep). I don’t recommend it. I wonder if that’s a type of discouraged breathing.
I find that chest breathing increases my anxiety and whenever I am stressed I find myself breathing shallow breaths through the chest. As soon as I notice that I can slowly make it go away by breathing slower and deeper and just taking a short break from whatever I am doing.
I've tried the "box breathing" with little luck, but have adapted a version where the exhale is 2-3x longer than the inhale. (inhale for 2 seconds, hold it a couple seconds, exhale slowly for 4-6 second, hold again).
I've also found better luck at inhaling into my belly, instead of letting my rib cage expand. It seems to release the tension/anxiety that I'm holding in my chest better.