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by
Sarah Hansen Deep
breathing can relieve headaches, backaches, stomach aches, and sleeplessness. It
allows blood pressure to return to normal and releases natural mood enhancers
(endorphins) into the bloodstream. Use deep breathing anytime, anywhere. It’s
one of the best overall techniques for stress relief. Deep
Breathing: There are many techniques for relaxing (and no one method is better
than another), but the most basic is deep breathing. One of the body’s
automatic reactions to stress is rapid, shallow breathing and proper breathing
is the antidote to stress. Breathing slowly and deeply is one of the ways you
can “turn off” your stress reaction and “turn on” your relaxation
response. The
Basic Technique: Deep breathing is a simple technique that is basic to most
other relaxation skills. By inhaling deeply and allowing your lungs to breathe
in as much oxygen as possible, you can begin to relieve the tension that can
lead to negative stress. And, best of all, deep breathing can be done anywhere
at any time. Try to practice deep breathing for a few minutes three to four
times a day and whenever you begin to feel tense. Inhale:
Sit or stand (using good posture) and place your hands firmly and comfortably on
your stomach. Inhale slowly and deeply through your nose, letting your stomach
expand as much as possible. Many people are “backward breathers” -- they
tend to tighten their stomachs when breathing in. By placing your hands on your
stomach, you can actually feel when you are breathing properly. When you’ve
breathed in as much as possible, hold your breath for a few seconds before
exhaling. Exhale:
With your hands on your stomach, exhale slowly through your mouth, pursing your
lips as if you were going to whistle. By pursing your lips, you can control how
fast you exhale and keep your airways open as long as possible. As you exhale,
your stomach deflates, while the large muscle under your lungs (your diaphragm)
expands. When your lungs feel “empty”, begin the inhale-exhale cycle again.
Try to repeat this cycle three to four times each session. |
