| TAKE A DEEP BREATH ……And Relax |
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WHEN YOU ARE UNDER STRESS, your muscles tense and breathing becomes shallow and rapid. One of the simplest (and best) ways to stop this stress response is to breath deeply and slowly. It sounds simple, and it is. Most of us, however, do not breathe deeply under normal circumstances, so it may help to review the mechanics of deep breathing and how it helps us to relax. BREATHING UNDER STRESS When prehistoric humans were in danger of attack, their muscles tensed and breathing became shallow and rapid as they prepared to run or stand and fight. Their high level of tension was a means of preparing their bodies for optimum performance. Today, the causes of “stress” are different, but our stress response are generally the same. However, since we are generally not running from attack or fighting, our tension has no release and our body’s response to stress builds. One way to counteract the stress response is to learn how to breath deeply and slowly – the opposite of how we breathe under stress. HOW DEEP BREATHING WORKS Deep breathing is not always natural to adults. Watch the way a baby breathes: the area beneath the chest goes in and out. Most adults breath from the chest. This is shallower breathing, so less oxygen is taken in with each breath. As a result, the blood is forced to move through the system quickly so that enough oxygen gets to the brain and organs. Higher blood pressure results. Deep breathing can reverse these effects. Take time to practice this kind of breathing each day, especially when you are under stress. You can be sitting, standing or lying down. It helps to wear loose, comfortable clothing. Begin by breathing through your nostrils. Then, slowly count to five, silently saying the word, “out,” as you let the air escape through slightly pursed lips. Continue this deep breathing exercise for two or or more minutes. With practice, you will be able to slowly count to ten or higher. Relaxation can increase if you imagine breathing in ocean air, the gentle scent of flowers or forest air. EFFECTS OF DEEP BREATHING By letting go of tension, deep breathing can relieve headaches, backaches, stomach aches and sleeplessness by releasing endorphins into the system, the body’s natural painkiller. This allows blood pressure to return to normal, which is positive for your heart. Deep breathing can be used any time, anywhere. It is one of the most effective techniques to relieve stress. |
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| Last Updated ( Friday, 30 January 2009 23:48 ) |
