Active breathing control, also referred to as the ABC breathing technique, can help to reduce blood pressure, relieve stress and reduce anxiety, report doctors at the Mayo Clinic. Rapid breathing in the upper chest signals fear and triggers other physical responses such as increased heartbeat and perspiration; the mind responds by looking for a way to fight or run. Controlled breathing can help to lift those feelings while generating proper air movement. There are a number of ways to learn and incorporate active breathing control in your life, including the practice of yoga and most martial arts.
Step 1
Sit or stand comfortably with your back straight. Keep your head up and looking forward. Relax your neck and shoulder muscles. Breather normally while you relax, which is referred to as passive breathing.
Step 2
Place your hand over your abdomen, just below your ribs and above your navel. This is where the diaphragm is located and the organ that you want to fill with air when practicing active breathing.
Step 3
Take a full breath in through your nose. Feel your hand move as your abdomen expands with the intake of air. Take about two to three seconds to completely fill the diaphragm.
Step 4
Hold the breath for a couple seconds and release the air slowly through your slightly parted lips. The exhalation should last for about five seconds.
Step 5
Feel your abdomen contract as you exhale. Repeat the exercise for five or six times to realize the calming effects of the technique.
Tips and Warnings
- Practice ABC while seated until you become more adept at performing the exercise. Practice active breathing control daily to get in the habit so that when you need it, you'll be prepared to stop and perform the exercise to relax your body and mind. You often can recognize when stress is upon you by the level of your breathing. Under stress, breathing tends to take place in the upper chest. The ABC technique dispels this anxious breathing pattern.
- Don't hold your breath so long that you become dizzy. Instead find a comfortable rhythm that you can maintain while you concentrate on your breathing.
