Deep Breathing
For many people, relaxation means that partition get in front of the TV at the top of a nerve-racking day. However this will very little to scale back the damaging effects of stress. To effectively combat stress, we'd like to activate the body's natural relaxation response. You’ll try this by active relaxation techniques like deep respiration.
Deep Breath Technique
Most people take short breaths into their chest. It can make you feel anxious and zap your energy. Here, you'll learn how to take Deep Relaxation & Breathing Exercises, all the way into your belly.
- Get comfortable. You can lie on your back in bed or on the floor with a pillow under your head and knees Or you can sit in a chair with your shoulders, head, and neck supported against the back of the chair.
- Breathe in through your nose. Let your belly fill with air.
- Breathe out through your nose.
- Place one hand on your belly.
- Place the other hand on your chest.
- As you breathe in, feel your belly rise.
- As you breathe out, feel your belly lower.
- The hand on your belly should move more than the one that's on your chest.
How to Focus in Breath
- Close your eyes if they're open.
- Take a few big, deep breaths.
- Breathe in. As you do that, imagine that the air is filled with a sense of peace and calm. Try to feel it throughout your body.
- Breathe out. While you're doing it, imagine that the air leaves with your stress and tension.
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Deep Breathing Exercises Benefits
- Heart rate slows down
- Breathing becomes slower and deeper
- Blood pressure drops or stabilizes
- Muscles relax
- Blood flow to the brain increases
Good Health & Beating Stress
- Using breathing, breathing Exercises can ease the symptoms of stress, anxiety, sleep problems, blood pressure and COPD.
- Breathing exercises help us more effectively inhale and exhale, using our diaphragm.
- By changing the way we breathe, we can better control our emotions.
- What makes breathing exercises extra useful is that you can do them anywhere, at any time.