Breathing technique for relaxation

Dear Jess: I have a very stressful job and was wondering if you have any relaxation techniques that I could practice during the day. I practice yoga and walk at least 30 minutes every day. I have read about different breathing exercises. Do you know a technique that I could use at work?  Thanks, Jenny M.

Dear Jenny: You are already on your way…walking on a daily basis and practicing yoga are excellent activities for reducing your body’s reaction to stress as well as for improving your overall health and well-being. So, pat yourself on the back for the actions you are currently taking to make a positive change in your life.

Effectively reducing and managing stress is as important to your health as good nutrition and exercise. The physical manifestations of stress, such as rapid, shallow breathing, increased blood pressure and pulse rate, and muscle tension, can lead to a host of stress-related problems from panic attacks to digestive disorders.

Practicing regular, mindful breathing can reverse those stress symptoms and start a relaxation response. From your first breath to your last…nothing is more reliable than your next breath…you can count on it. Literally and figuratively.

There are many, many different breathing techniques and most of them help you achieve a relaxed and clear state of mind. Some regulated breathing exercises focus on holding the breath after a deep inhale. Because this is what the body often does under stress (pay attention, you may actually notice that you are holding your breath when you are stressed), it is not as effective in triggering the relaxation response. I prefer controlled breathing that focuses attention on the pause at the end of a natural exhale. This tends to feel the most natural and it encourages a full, natural inhale as well.

The following exercise is a very simple, basic breathing exercise. It takes just a few minutes and can be done anywhere.

• First, get yourself into a comfortable position.  You can do this exercise in any position. If you are seated, sit with your back straight, yet allow the chest and shoulder area to relax.

• Exhale comfortably through your nose. No need to make anything happen, just follow your exhale. Resist the temptation to deepen or lengthen the exhalation.

• Rest in the pause at the end of your exhalation. When you feel that you have completed a natural exhalation, hold that exhale. Don’t worry if, at first, you are unable to hold the exhale. You will discover that the pause will lengthen as you practice. As you pause, you may find a moment of peace, stillness and quiet, where thoughts and movement restfully cease.

• At the point that you feel the need to inhale, simply allow the next breath to find its way without struggling for it. Let the inhalation enter freely and comfortably. Inhale fully through your nose, feeling the clean cool oxygen flowing deep into your lungs. If you put your hand on your abdomen, you should feel it expand with each inhale.

•Take four breaths this way. After you have completed them, just let yourself briefly sit or lie there quietly, breathing deeply. Enjoy how good you feel.

I recommend doing this breathing technique at least two times each day – with practice you will realize a more immediate and more powerful relaxation response. Once you learn the technique, it will become a useful tool that you will always have with you. You can use it anytime you are feeling uptight, under pressure or stressed. It can also be used to help you fall into a deep and rejuvenating sleep. Also, this practice can help you develop a more natural way of breathing throughout the day, helping you maintain a lower level of stress overall.

To your good health,
Jess