Everybody breathes yet few people know how to breathe deeply. In the 2007 book, "Mind-Body Techniques for Stress Management," the American Specialty Health Inc. considers deep, or diaphragmatic, breathing as a simple and essential way to improve your health and well-being. Your parasympathetic nervous system is the part of your nervous system that makes you relaxed. Dr. Fred Luskin and Dr. Kenneth Pelletier, in their 2005 book, "Stress Free for Good," assert you can voluntarily activate your parasympathetic nervous system through deep, belly breathing. Consequently, the doctors agree that the simplest and most important stress-management technique is deep breathing.
Practice
Step 1
Inhale slowly. Imagine your belly as a big balloon and you are slowly filling it with air.
Step 2
Place your hands on your belly while you slowly inhale.
Step 3
Observe your hands as they rise when you inhale.
Step 4
Slowly breathe out and watch your hands fall as you do so. Picture air deflating out of the balloon.
Step 5
Exhale slowly, making sure your belly stays relaxed.
Step 6
Take two or three more slow, deep breaths. Make sure to continue to keep your attention on the rise and fall of your belly. You can take more than two or three breaths if you like but make sure to get at least two to three in.
Tips and Warnings
- Practice every single day. This helps you become aware of your breathing and incorporate it as a habit. Practice for longer durations. Sometimes deep breathing for five to ten minutes can have a more profound relaxing effect than 30 to 60 seconds can. Practicing when not under stress helps you to apply deep breathing more effectively when you are under stress. You can practice in many varied situations--for example, while watching TV, walking the dog or sitting at your desk at work. Use deep breathing techniques in everyday stressful situations such as when you have trouble falling asleep or when you need to pause and think before responding to someone. Breathe deeply whenever you feel angry, anxious, nervous or whenever you notice your breathing becoming short, tight and shallow.
Things You'll Need
- Upright chair (optional)
References
- "Mind-Body Techniques for Stress Management"; American Specialty Health, Healthyroads, Inc.; 2007
- "Stress Free for Good"; Dr. Fred Luskin and Dr. Kenneth R. Pelletier; 2005
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