Although walking is an ancient exercise that has proven to be one of the best due to its accessibility and health benefits, it is common for new techniques to perform it and enhance its benefits.
Such is the case of the call afghan walkwhich has begun to gain popularity in several countries and is also known as the Afghan breathing technique.
It is a walking and breathing method developed by the Frenchman Édouard G. Stiegler in the 80s, who was hiking enthusiast and was inspired by the practices of Afghan nomads to write a book describing their method and the benefits of practicing it.
These nomads, due to their long marches through the desert, developed an efficient way of walking that allowed them to travel long distances without becoming excessively fatigued.
The technique focuses on synchronizing breathing with steps to increase oxygen efficiency in the body and improve physical endurance. In this sense, the basis of the afghan walk It is learning to breathe rhythmically, coordinating inhalation and exhalation with a specific number of steps.
For example, you can inhale for three steps and exhale for another three. This pattern can vary depending on the person’s respiratory capacity and physical effort.
The fundamental principles of the Afghan walk include:
- Mindfulness and focus: Pay attention to breathing and body movements to create a state of full awareness that helps improve concentration.
- Synchronization: Consciously aligning your breathing with your steps improves economy of movement and increases the ability to walk long distances with less fatigue.
- Adaptability and flexibility: The technique can be adapted according to the individual’s needs and physical conditions, allowing people of various ages and fitness levels to practice it.
- Improved general well-being: Practicing Afghan walking can have benefits beyond physical endurance, such as reducing stress, improving lung capacity, and promoting a state of mental well-being.
The Afghan walk has become popular in different parts of the world as a walking and breathing technique that promotes health and physical performance.
By combining the physical activity of walking with a specific breathing technique, it provides various benefits for physical and mental health, including the following:
- Improves respiratory capacity: By focusing on deep, synchronized breathing, you increase lung capacity and improve gas exchange in the lungs, which can benefit those who practice regularly.
- Increases physical resistance: Coordinating breathing with steps helps to better manage effort and energy, allowing you to walk longer distances without quickly tiring.
- Reduces stress and anxiety levels: Focusing on breathing and mindfulness during the walk promotes a state of mental relaxation, helping to reduce stress and anxiety.
- Improves blood circulation: Moderate physical activity, such as walking, promotes blood circulation, which is beneficial for cardiovascular health.
- Optimizes oxygen consumption: By learning to breathe more efficiently, the body can use oxygen more effectively, optimizing physical performance and the function of vital organs.
- Stimulates metabolism: The combination of exercise and proper breathing technique can contribute to a more active metabolism, which is an important factor for weight management and overall health.
- Promotes awareness and mind-body connection: Practicing Afghan walking helps develop greater awareness of body and mind signals, promoting greater balance and inner well-being.
- Improves sleep quality: Stress reduction and regular physical activity contribute to improving sleep quality, as the body can relax and rest properly after practice.
- Increases the ability to concentrate: The focus required to coordinate breathing with steps during walking can improve ability to concentrate and mental clarity.
- Promotes cardiovascular health: Being an aerobic physical activity, it helps strengthen the heart, reduce blood pressure and reduce the risk of cardiovascular diseases.
Incorporating Afghan walking into your daily routine can be an effective strategy for improving overall health and well-being because it offers a holistic approach that benefits both the body and mind.
