{"id":245,"date":"2025-01-20T02:05:58","date_gmt":"2025-01-20T02:05:58","guid":{"rendered":"https:\/\/www.zoom-out.co\/?page_id=245"},"modified":"2025-02-18T10:13:34","modified_gmt":"2025-02-18T10:13:34","slug":"intentional-breathing","status":"publish","type":"post","link":"https:\/\/www.zoom-out.co\/wp-legacy\/intentional-breathing\/","title":{"rendered":"&#8220;Intentional Breathing&#8221; Zoom-Out"},"content":{"rendered":"\n<figure class=\"wp-block-image aligncenter size-thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/www.zoom-out.co\/wp-legacy\/wp-content\/uploads\/2025\/01\/2019-E-Zoom-Out-site-icon-512-x-512-BLACK-150x150.png\" alt=\"\" class=\"wp-image-220\" srcset=\"https:\/\/www.zoom-out.co\/wp-legacy\/wp-content\/uploads\/2025\/01\/2019-E-Zoom-Out-site-icon-512-x-512-BLACK-150x150.png 150w, https:\/\/www.zoom-out.co\/wp-legacy\/wp-content\/uploads\/2025\/01\/2019-E-Zoom-Out-site-icon-512-x-512-BLACK-300x300.png 300w, https:\/\/www.zoom-out.co\/wp-legacy\/wp-content\/uploads\/2025\/01\/2019-E-Zoom-Out-site-icon-512-x-512-BLACK.png 512w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><\/figure>\n\n\n\n<p class=\"has-text-align-center is-style-text-display is-style-text-display--1 wp-block-paragraph\">Seeing how intentional, mindful breathing helps us take control of our state and stress response and helps us &#8220;see&#8221; better.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"585\" src=\"https:\/\/www.zoom-out.co\/wp-legacy\/wp-content\/uploads\/2025\/01\/zo-intentional-breathing-1024x585.webp\" alt=\"\" class=\"wp-image-642\" srcset=\"https:\/\/www.zoom-out.co\/wp-legacy\/wp-content\/uploads\/2025\/01\/zo-intentional-breathing-1024x585.webp 1024w, https:\/\/www.zoom-out.co\/wp-legacy\/wp-content\/uploads\/2025\/01\/zo-intentional-breathing-300x171.webp 300w, https:\/\/www.zoom-out.co\/wp-legacy\/wp-content\/uploads\/2025\/01\/zo-intentional-breathing-768x439.webp 768w, https:\/\/www.zoom-out.co\/wp-legacy\/wp-content\/uploads\/2025\/01\/zo-intentional-breathing-1536x878.webp 1536w, https:\/\/www.zoom-out.co\/wp-legacy\/wp-content\/uploads\/2025\/01\/zo-intentional-breathing.webp 1792w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">Something so simple, so taken for granted and literally right under our noses.<\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">Breathing is a superpower when used intentionally and deployed at the most opportune moments.<\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">It\u2019s a foundational skill for taking control of our state and cognitive faculties.<\/p>\n\n\n\n<p class=\"has-text-align-center is-style-default wp-block-paragraph\">Helping us to more effectively zoom-in and out.<br>Why?<\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">Well, there are a few reasons.<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center is-style-text-subtitle is-style-text-subtitle--2\"><strong>1) More self-control<\/strong><\/h2>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">Taking control of our mind\u2019s eye is a conscious activity engaging our cognitive capabilities.<\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">When we are stressed or tired, we need to give ourselves a boost, to breathe more life into our conscious awareness and cognitive muscles (our brain\u2019s prefrontal cortex).<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center is-style-text-subtitle is-style-text-subtitle--3\"><strong>2) Less stressed and more rational<\/strong><\/h2>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">When we are stressed or anxious our \u201cfight, flight or freeze\u201d response is activated (sympathetic nervous system) which diverts blood and oxygen from our cognitive muscles making it difficult to think clearly.<\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">When we intentionally breathe slowly and deeply this activates our \u201crest and digest\u201d response (parasympathetic nervous system) which helps us be more rational and see things more objectively.<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\"><strong>3) Better attentional control<\/strong><\/h2>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">We can leverage our breathing to direct the spotlight of our attention.<\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">To zoom-out from whatever situation is gripping us, then zoom-in on our breath<\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">Then  zoom-out to see a broader perspective or one or more alternative perspectives.<\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">We may then zoom-in on something more helpful.<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\"><strong>4) Anxiety to excitement<\/strong><\/h2>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"> When combined with some other zoom-outs (see \u201cCatchphrase\u201d Zoom-Out) we can turn situational anxiety into excitement.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>\u201cAnxiety is excitement without breath.\u201d<\/strong><br>\u2015 Fritz Perls, founder of Gestalt Therapy<\/p>\n<\/blockquote>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">In general terms, mindful breathing:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li> helps to reduce stress and anxiety<\/li>\n\n\n\n<li>reduces blood pressure<\/li>\n\n\n\n<li>slows the heart<\/li>\n\n\n\n<li>improves your immune response<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; all of which also have health benefits.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">&gt;&gt; <strong>IN ACTION<\/strong> &lt;&lt;<br><strong>Mindful Breathing<\/strong><\/h2>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">In its simplest form, we just take a deep breath in and then exhale slowly.<br>Paying attention to the sensations of the breath in our body (nose, throat, chest, belly).<br>Repeat until you feel a sense of ease and perspective.<\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">The key here is for the exhale to be longer than the inhale. It\u2019s also advantageous to inhale through your nose and exhale through your mouth.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"950\" height=\"566\" src=\"https:\/\/www.zoom-out.co\/wp-legacy\/wp-content\/uploads\/2025\/01\/image-8.png\" alt=\"\" class=\"wp-image-253\" srcset=\"https:\/\/www.zoom-out.co\/wp-legacy\/wp-content\/uploads\/2025\/01\/image-8.png 950w, https:\/\/www.zoom-out.co\/wp-legacy\/wp-content\/uploads\/2025\/01\/image-8-300x179.png 300w, https:\/\/www.zoom-out.co\/wp-legacy\/wp-content\/uploads\/2025\/01\/image-8-768x458.png 768w\" sizes=\"auto, (max-width: 950px) 100vw, 950px\" \/><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">&gt;&gt; <strong>IN ACTION<\/strong> &lt;&lt;<br><strong>Physiological Sigh<\/strong><\/h2>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">This is reminiscent of the inhale-on-top-of-an-inhale that can occur after someone has been crying and can be soothing.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A quick, deep inhale through the nose<\/li>\n\n\n\n<li>A further short \u2018stretch\u2019 inhale through the nose<\/li>\n\n\n\n<li>Long exhale through the mouth &#8211; the \u201csigh\u201d<\/li>\n\n\n\n<li>Repeat one to three times<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"910\" height=\"558\" src=\"https:\/\/www.zoom-out.co\/wp-legacy\/wp-content\/uploads\/2025\/01\/image-9.png\" alt=\"\" class=\"wp-image-256\" srcset=\"https:\/\/www.zoom-out.co\/wp-legacy\/wp-content\/uploads\/2025\/01\/image-9.png 910w, https:\/\/www.zoom-out.co\/wp-legacy\/wp-content\/uploads\/2025\/01\/image-9-300x184.png 300w, https:\/\/www.zoom-out.co\/wp-legacy\/wp-content\/uploads\/2025\/01\/image-9-768x471.png 768w\" sizes=\"auto, (max-width: 910px) 100vw, 910px\" \/><\/figure>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">This is calming, soothing and dampens your stress response.<\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">Source &gt;&gt; Stanford Medicine research group: David Spiegel, Andrew Huberman and Melis Yilmaz Balba<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">&gt;&gt; <strong>IN ACTION<\/strong> &lt;&lt;<br><strong>4-7-8 Breathing.<\/strong><\/h2>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">Repeat the following several times. The power in this again comes from the exhale being longer<br>than the inhale.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Inhale for a count of four<\/li>\n\n\n\n<li>Hold for seven<\/li>\n\n\n\n<li>Exhale for eight<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"906\" height=\"392\" src=\"https:\/\/www.zoom-out.co\/wp-legacy\/wp-content\/uploads\/2025\/01\/image-10.png\" alt=\"\" class=\"wp-image-257\" srcset=\"https:\/\/www.zoom-out.co\/wp-legacy\/wp-content\/uploads\/2025\/01\/image-10.png 906w, https:\/\/www.zoom-out.co\/wp-legacy\/wp-content\/uploads\/2025\/01\/image-10-300x130.png 300w, https:\/\/www.zoom-out.co\/wp-legacy\/wp-content\/uploads\/2025\/01\/image-10-768x332.png 768w\" sizes=\"auto, (max-width: 906px) 100vw, 906px\" \/><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">&gt;&gt; <strong>IN ACTION<\/strong> &lt;&lt;<br><strong>Box Breathing<\/strong><\/h2>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">Imagine moving along the sides of a box for a cycle of breath:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>4 seconds inhale<\/li>\n\n\n\n<li>4 seconds hold<\/li>\n\n\n\n<li>4 seconds exhale<\/li>\n\n\n\n<li>4 seconds hold; repeat<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"904\" height=\"506\" src=\"https:\/\/www.zoom-out.co\/wp-legacy\/wp-content\/uploads\/2025\/01\/image-11.png\" alt=\"\" class=\"wp-image-258\" srcset=\"https:\/\/www.zoom-out.co\/wp-legacy\/wp-content\/uploads\/2025\/01\/image-11.png 904w, https:\/\/www.zoom-out.co\/wp-legacy\/wp-content\/uploads\/2025\/01\/image-11-300x168.png 300w, https:\/\/www.zoom-out.co\/wp-legacy\/wp-content\/uploads\/2025\/01\/image-11-768x430.png 768w\" sizes=\"auto, (max-width: 904px) 100vw, 904px\" \/><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">There are many apps to guide you in different patterns of breathing and to help you cultivate a<br>mindful breathing habit.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n","protected":false},"excerpt":{"rendered":"<p>Seeing how intentional, mindful breathing helps us take control of our state and stress response and helps us &#8220;see&#8221; better<\/p>\n","protected":false},"author":1,"featured_media":642,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[10],"class_list":["post-245","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized","tag-stress"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>&quot;Intentional Breathing&quot; Zoom-Out - Zoom-Out<\/title>\n<meta name=\"description\" content=\"&quot;Seeing how intentional, mindful breathing helps us take control of our state and stress response and helps us &quot;see&quot; better&quot;.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.zoom-out.co\/wp-legacy\/intentional-breathing\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"&quot;Intentional Breathing&quot; 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