Stress
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.
Breathing Facts
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.
When prehistoric humans were in danger of attack, their muscles tensed and their breathing became rapid, as they prepared to run or fight. Their high level of tension was a means of preparing their bodies for optimum performance. Today, the causes of our "stress" are different, but our stress response is the same. However, since we're (usually) not running or fighting, our tension has no release, so our stress response builds. One way to counteract the stress response is to learn how to breathe deeply and slowly - the opposite of how we breathe under stress.
Page updated: 3/27/08
