Stress plays an important role in our lives, motivating us to get things accomplished or make needed changes in our daily routines. Too much stress, however, can cause problems ranging from loss of productivity to increased blood pressure. According to the American Psychological Association, a 2007 poll showed that one-third of Americans are under extreme stress. While no single solution will work in every situation, breathing exercises can help reduce stress.
Situational Deep Breathing
When you realize that you are becoming stressed, stop what you are doing and take a series of deep breaths. Inhale through your nose for several seconds, hold the air in for a moment, and then exhale through your mouth for several seconds. A useful rhythm is inhale for a count of four, hold for a count of two, and exhale for a count of four, but don't get caught up in counting. The goal is to stop the shallow, rapid breathing that is generally associated with a stress reaction.
Abdominal Breathing
Abdominal breathing, sometimes known as diaphragmatic breathing, requires a bit of practice to perfect. Set aside 10 to 15 minutes in the morning or evening to work on abdominal breathing. Sit comfortably in a chair or on the floor, maintaining a relaxed and natural posture. Put one hand on your chest and the other on your stomach. Intentionally breathe in and out, expanding your stomach as you inhale and relaxing it as you exhale. This forces your diaphragm to expand, filling your lungs with air. Abdominal breathing helps you relax more fully than is possible when breathing from your chest.
Meditative Breathing
Meditative breathing is an advanced technique that builds on abdominal breathing. Set aside 15 minutes each morning and night to practice meditative breathing. Choose comfortable, loose-fitting clothing and remove your shoes. Sit in a chair and, keeping your back straight, allow your shoulders to drop. Close your eyes and begin abdominal breathing. Focus your mind on breathing, ignoring any thoughts that begin to occur.
At the beginning, it may be difficult to stay focused. Do not become stressed or judge yourself harshly when your mind wanders. Simply refocus on the task at hand -- paying strict attention to your breathing. It may take weeks or even months of practice to learn to completely shut out intrusive thoughts.
Once you become comfortable with meditative breathing, you may want to add visualization techniques to your routine. In visualization, you can focus on a scene that makes you feel relaxed, such as a warm beach or forest glen.
