Deep Breathing
Deep breathing is by far the most effective relaxation technique because you don’t need to set aside time to practice it — you can do it right now.
Whereas other relaxation techniques require time, space, and practice, deep breathing is a method of relaxation that you can do any time anywhere and you feel the effects instantly.
In fact, you are probably already using this technique subconsciously. Just picture the last time something annoyed you or made you angry.
Was there a deep sigh of exasperation at some point?
When you are confronted with something that puts the stress-response into motion, your body prepares itself for action. That action is usually to fight or to run away, although some people may freeze or faint.
Symptoms of Stress
A few of the more recognizable symptoms of the stress-response are:
- Increased breathing and heart rate
- Increased body temperature and sweating
- Digestive upset
- Feeling fear or anxiety
- Feeling overwhelmed
As your body prepares for action, one of the symptoms you will notice right away is the change in your breathing — from long and slow to short and quick.
Left unchecked, your body (and mind) may continue to feel and exhibit all the symptoms of stress — BUT you can interrupt this process and bring yourself back to a calm and relaxed state.
How Deep Breathing Affects Your Body
By pausing and intentionally slowing your breathing rate, and flooding your body with oxygen, your heart rate also slows.
The more deep breaths you take, the more calm your body and mind become.
The rest of your body gets the “False alarm. Everybody back to work” message and you return to a normal state.
Additional Benefits
Not only does it help you to feel more relaxed, but deep breathing also:
- Releases endorphins, your body’s “feel good” hormones and pain relievers.
- Improves immune function.
- Lowers blood pressure.
The Art of Deep Breathing
Yes, believe it or not, there is a right way and a wrong way to breathe.
Chest Breathing vs. Belly Breathing
Because we live society that favors a flat stomach, many people tend to “chest breathe” instead of “belly breathe”.
Consider how a baby or child breathes — with their bellies, right?
Ok, you’re not actually breathing into your belly, but it’s a helpful visual.
When you “breathe into your belly”, your diaphragm allows your entire lungs to expand and fill, instead of just the upper lobes, resulting in more oxygen.
Simple Practice
- Find a comfortable position, either lying down or seated in a chair.
- Take your hand and gently place it on your belly.
- Gently inhale through your nose and make your hand rise.
- Exhale slowly.
- Repeat this a few more times.
There are several different types of breathing practices you can try. Some involve counting, like the 4-7-8 method or even making a sound in the back of your throat, like Ujjayi breathing.
Pranayama, one of the Eight Limbs of Yoga, encourages different breathing exercises to calm the mind and body.
Practicing deep breathing, or any other form of active breath work, is a wonderful way to rebound from daily hassles, control emotions, and lower your overall sense of stress.
For more information and a deep breathing practice, check out this week’s YouTube video:
