Stress is a common complaint. It can contribute to high blood pressure and the risk for heart disease and other stress-related illnesses. Daily stress management can help, and that includes breathing in a way to reduce tension. In the yoga tradition from India, breath work is called pranayama--"prana" is the life force, and “yama” a way to direct or restrain it. There are many ways to practice pranayama.
For stress relief, try the following gentle breath work to help you reestablish a healthy breathing pattern.
Step 1
Sit in a straight-backed chair in which you can keep your spine long and feet flat on the floor. Extend the crown of your head away from your chest. The idea is to lengthen the spine and the lungs to allow the diaphragm to balloon with each inhalation.
Step 2
Emphasize this breath work by placing one hand on the top of your chest, at your collarbone. Close your eyes as you inhale slowly, and feel your hand lift up with your breath. Continue to inhale through the nose until your lungs for a count of three--still a shallow breath, not your maximum.
Step 3
Exhale through the nose slowly, keeping your hand in place and not letting it drop. This means as you exhale, allow your chest to deflate but do not let your chest collapse. This may take a few attempts to achieve.
Step 4
Repeat this breathing work two to three times. Resist rushing or forcing your breath. You can choose to do this targeted breath work in the morning, during a break or before going to bed.
Tips and Warnings
- Targeted breathing can reduce stress and widen the breath so you have more complete inhalation and exhalations. Over time, you are moving more toxins out of the lungs and encouraging more oxygen to be drawn into the body.
Things You'll Need
- Straight-backed chair
