Quite honestly, I have found it to be the ONE relaxation technique that brings about the quickest results and can be utilized anytime you are coping with stress.
With chronic stress or anxiety, the body’s natural response is to breathe less deeply and more quickly. These responses are normal for the sympathetic nervous system, or the “fight or flight” response.
Functioning out of the relaxation response, or parasympathetic nervous system, gives the body a chance to rest and rejuvenate…to be in balance. The body functions best the more time that is spent being in balance.
The benefits of invoking the relaxation response MORE often throughout each day are important:
Increases oxygen intake
Increases the release of toxins
Increases over all health functioning
Increases energy
Increases focus and concentration
Increases productivity
Reduces anxiety
Reduces heart rate
Reduces blood pressure
Reduces fatigue
Reduces muscle tension and pain
The body cannot run out of both “systems” at the same time; it is either from the sympathetic (stress) or parasympathetic (relaxation).
Simply put, taking a few slow deep breaths will automatically shift you from the stress response to the relaxation response. My basic caveat with any relaxation technique is to “meet yourself where you are at”.
So, if any stress relaxation techniques feel like they are too much work or adds to your stress or anxiety, then modify it to the point that you can start to feel relaxed while doing it.
The most important stress relaxation technique to keep in mind is to be relaxed…try not to create more stress for yourself by being in a position that makes you uncomfortable. If standing or sitting, be aware of your body posture, and keep your spine as straight as you can, or as is comfortable for you. Have both feet flat on the floor.
If lying down, make sure your body is in a comfortable position. If possible, place a pillow or blanket under the back of the knees to reduce any pressure on the lower back. And, if lying on the back is not possible, it is okay to be on your side. The main thing is to be comfortable.
Everyone has his/her own unique breathing capacity that will feel natural as you inhale; do not push yourself beyond this point. Each breath should be done slowly. It might be helpful to count slowly up to your own capacity, i.e. 3-6 seconds.
The number of seconds it takes you on the inhale is the same amount of seconds you use for the exhale. The goal is to have the same slow rhythm on the inhale as the exhale.
Stress relaxation techniques for healthy deep breathing:
Place your hands on your belly so your hands cover the belly button area.
As you begin to inhale, you can actually see your belly “push” away from the body.
You can see your hands being moved away from the body when this is being done properly. Initially, if it feels awkward you are probably doing it correctly.
Breath in slowly and gently to the count that is comfortable for your body (usually between 3-6 seconds).
The exhale should also be slow and gentle and be done to the same count as the inhale.
As you exhale, the belly comes back in towards your body. You can see your hands come back towards your body. At the end of the exhale, try to release all the air that is in the lungs before you begin your next breath.
Try to allow yourself time to do 3-5 repetitions of the inhale/exhale cycle. Or, continue to do healthy deep breathing until you can physically feel your body relaxing and less stressed.
For more information on stress relaxation techniques, please visit: http://www.controlmystress.com
