We almost always hear someone say “take a deep breath” when we see someone in a highly emotional or stressful state. We may not be aware of it but it is true. Deep breathing techniques are widely recommended and the easiest form of natural stress relief. One can choose to use deep breathing techniques and deep breathing exercises alone as a way to relieve stress. These natural stress relief may also be used together with other stress relief exercises in order to relax. It is a very powerful tool for the daily challenge of coping with stress. Breathing is such a basic function for us to live. Notice that our breathing becomes fast, short and shallow when we are angry or under stress. However, when we are in a relaxed and peaceful state, our breathing becomes deeper, slower, and longer. Breathing is so natural for us that we overlook its power to regulate and stimulate our own good health.
Why are deep breathing exercises highly recommended for stress relief? There are many benefits when you do the proper deep breathing techniques.
Deep breathing exercises or relaxation breathing exercises are free. Our automatic nervous system is responsible for our breathing process. In whatever situation, we will breathe anyway. When we breathe deeply, our chest expands. This helps release the inner tensions when we exhale. By consciously breathing deeply into our abdomen, we create a calm relaxed state. Deep breathing calms both our body and our mind by slowing down our heart rate and easing our nervous system.
Deep breathing techniques can be done anywhere. We need not go to a gym or enrol in a special class to learn basic breathing exercises to release stress. Since breathing is a natural stress relief, all we need is a few minutes of our time and our attention to do the exercises. Relaxation breathing exercises can even be done a few times whenever we need to release tension in our bodies. The most that we need to relax is a chair, hence, we can do our breathing exercises in the office, in the kitchen, in the bedroom or anywhere when we feel the need for it. We can even do deep breathing exercises while sitting in traffic, waiting in-line in a grocery store, or while waiting for our next appointment. In short, we can do relaxation breathing exercises whenever we feel tensed and when we feel as if we are holding our breath, We simply have to concentrate in slowly breathing in and out.
Deep breathing exercises take little time to master since breathing is natural to us. What is important to know is that the act of breathing is different from the art of breathing. Proper deep breathing exercises are done by inhaling through the nose and as we exhale, we should do it firmly through our mouth, just like when we blow out a candle. There are other variations to deep breathing. Some use the “S” sounds or a wide-open mouthed “AH” sound to exhale. Repeating this technique at least two to three times allows us to use our exhalations as channels of release to let go of stressful feelings and thoughts. As a natural stress relief, deep breathing exercises can readily be used in the middle of any stressful situation in order to remain calm.
Relaxation breathing exercises can effectively reverse our stress response, thus, helping us avoid the negative effects of chronic stress. Through deep breathing, our energy level increases and our racing thoughts are turned off. When done properly, deep breathing releases endorphins into our system. Endorphins are also natural painkillers that help relieve general aches and pains. It also helps ease problems with sleeplessness. Proper deep breathing techniques also relax our tensed muscles which is a major cause of neck, back, and stomach pains.
When is it best to do deep breathing exercises?
When we are stressed and feeling overwhelmed and we want to calm down quickly.
When we are stressed and we want to clear our thoughts and want to focus and think clearly.
When we feel frustrated and we want to release the tension in our body and slow things down.
When we are in the middle of an altercation or conflict and we want to feel more centered and in control of our feelings.
Although deep breathing exercises and relaxation breathing exercises can not solve all our problems and we may need other stress relief techniques in some situations, this natural stress relief is an excellent way of reversing our stress response and the stress we feel in our body right at the moment. Deep breathing techniques can not prevent stress from occurring. However, when we practice deep breathing exercises regularly, it will make us less reactive to stressful situations that we encounter everyday. Hence, we should make deep breathing a habit to help us deal with the daily stress of life.
A Complete Deep Breathing Exercise
Here is a sample of a complete deep breathing exercise which, when done regularly over time, can enhance our vitality and reduce our stress level for good. This fast, seated exercise can be done anywhere at anytime, even when we are on the move.
1. Sit up straight. Exhale.
2. Inhale and, at the same time, relax the belly muscles. Feel as though the belly is filling with air.
3. After filling the belly, keep inhaling. Fill up the middle of your chest. Feel your chest and rib
cage expand.
4. Hold the breath in for a moment, then begin to exhale as slowly as possible.
5. As the air is slowly let out, relax your chest and rib cage. Begin to pull your belly in to force out
the remaining breath.
6. Close your eyes, and concentrate on your breathing.
7. Relax your face and mind.
8. Let everything go.
This is a powerful exercise that should be repeated 2-3 times and which should be done by beginners in moderation at first. When done regularly, this deep breathing exercise should be done for 5 minutes.
