Discover the power of breath control as a potent tool against stress. Unearth the science behind this ancient practice and learn how to harness it to quell your errant stress response, promoting relaxation and overall well-being.
“Fight or Flight” is also known as the stress response
It’s what the body does as it prepares to confront or avoid danger.
- When properly invoked, it helps us rise to challenges and problems, but trouble starts when this response is constantly provoked by less momentous, day-to-day events.
Creating a routine
Choose a special place where you can sit (or lie down) comfortably and quietly.
- The key to eliciting the relaxation response lies in shifting your focus from stressors to deeper, calmer rhythms – and having a focal point is essential. Try to practice at least 10-20 minutes each day.
Deep breathing benefits
Deep breathing also goes by the names of diaphragmatic breathing, abdominal breathing, belly breathing, and paced respiration
- When you breathe deeply, the air coming in through your nose fully fills your lungs, and the lower belly rises
- For many of us, deep breathing seems unnatural. There are several reasons for this
- Body image has a negative impact on respiration in our culture.
- A flat stomach is considered attractive, so women (and men) tend to hold in their stomach muscles. This interferes with deep breathing and gradually makes shallow “chest breathing” seem normal
Practicing breath focus
Helps you concentrate on slow, deep breathing and aids you in disengaging from distracting thoughts and sensations
- First steps: Take a normal breath, then try a deep breath
- Breathe in slowly through your nose, allowing your chest and lower belly to rise as you fill your lungs
- Let your abdomen expand fully
- Breath focus in practice: Blend deep breathing with helpful imagery and perhaps a focus word or phrase that helps you relax
