The simple technique I’m about to describe to you will help you take advantage of the mind-body connection by releasing stress and improving your overall health and attitude. No special equipment is needed and with only a little practice you can become proficient in this stress relief technique.
First, sit with your back straight but not tense. If you can, loosen any clothing that feels tight around your waist. Close your eyes and imagine a place that you love or a smell that you love.
Next inhale slowly through your nose. Exhale slowly and completely through your mouth. With your next breath focus on bringing the air deeply and fully into your body.
While you’re learning this breathing technique, it’s a good idea to place one hand below your ribs so you can “feel” the breath. When you inhale, allow that hand to expand outwards. The idea here is to let the diaphragm descend into the abdominal cavity. When you exhale, your hand will return to its original position as the diaphragm relaxes and ascends to its starting position. It may feel strange at first, and it may take some practice, but just be patient and allow yourself to experience the benefits of this new/old way of breathing. After you learn what it “feels” like you no longer need to use your hands below your ribs and can place them comfortably in your lap.
Once you have practiced the above way of breathing, begin to count the inhalation and exhalation. Start to count to 5 seconds on the inhalation, hold to the count of 5 seconds and exhale to the count of 5 seconds. With practice increase the count to 10 or higher.
In just a short time you will become proficient in this breathing technique and will find the benefits so noticeable and agreeable that you will take this little stress buster vacation often during the course of your day.
Enjoy the trip.
This is such an easy technique to do daily. I’m starting this today. I’m going to do this before my tests at school or before class begins to help with clearing my mind.
I learned this breathing technique in yoga class and it works wonderfully. Unfortunately, I never remember to use this technique when I’m stressed out and can benefit from it the most!
I will use this breathing technique to calm myself after long days of work and school to help get to sleep faster.
This is a great relaxation skill to use. I do this often and it really helps.
This technique works wonders. I learned a variation of this in meditation class. The problem is I forget to use this daily. It truly does work to calm a person down.
I have used this technique before and I love it.
This is something that I neglect to do and i know that i should be doing often. Thanks for the reminder!!
This is something I am going to try after a long day teaching 5 year olds. This would be nice to offer to my clients as homework or something to do before their session to get them to relax.
I love this breathing exercise! I learned how to do this breathing technique in one of my yoga classes and have used it numerous times! It helps me to relax when I feel tense. It also helps me to reconnect with my body and check in with how I’m feeling.
After a very stressful weekend, I sat down and read this. I was uncertain if it would have an affect on me. At the peak of my stress build up I decided to sit down and make an attempt. I was very surprised by the results and felt the stress become released with each exhale. When I felt the calm restored I stopped and realized almost 15 min had gone by and I felt great.
Thank you so very much for the reminder about breathing and giving yourself a vacation.
It’s a good technique.Effective and easy.