Learn To Breathe Deeply and Relax

Kathleen Blanchard's picture
Breathe Deeply and Relax
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We take breathing for granted. Few of us take time out from our busy days to recognize the powerful benefits of taking time out to fill our lungs with life-giving, energizing breath. When we learn to breathe deeply to relax, we can often overcome stress in as little as ten minutes. The mind quiets when we breathe deeply, and the heart rate slows. Carbon dioxide is eliminated and the body detoxifies when we breathe deeply.

We all need tips for relaxation, better quality sleep, and stress reduction. Learning to breathe and relax is a powerful way to help the body heal.

Relaxation promotes good overall health

The best way to learn to breathe deeply and relax is by focusing on breathing with the diaphragm. The practice of deep breathing for better health, sleep, and relaxation is ancient, and should be taken seriously as means for stress reduction.

At work, or at home, you can breathe deeply by sitting in a chair. You may want to start when you can lie down so you can really learn to breathe deeply while the body is completely supported and there are no distractions. The first step is to just breathe, and see what is happening.

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Start by lying on your back, with your legs slightly apart. Place one hand on your chest, and one on the abdomen. Pay attention to what is happening, and then focus on changing the breath.

The goal is natural breathing. When you breathe in, the abdomen should expand. If you notice the chest rising, start over, and make sure with each inhalation the abdomen is engaged and rises.

Take a deep breath, and feel the belly coming up when you breathe deeply. As the belly rises, fill your lungs – from the bottom up to the top. If you are still seeing your chest expand, start over. We learn to breathe deeply and relax, through practice, so do not be discouraged.

How to breathe for stress relief

Breathe deeply through your nose, take a slight pause, and then exhale through your mouth. Each time you breathe deeply, visualize yourself relaxing. When you exhale, visualize that you are exhaling tension. Pay attention to how your muscles feel. Use your belly during exhalation. You should feel the stomach contracting when you breathe out. Do your breathing exercises slowly. Stop if you feel dizzy then resume at a slower pace.

After you learn how to breathe deeply and relax, you can perform beneficial breathing exercises standing, sitting or lying, anytime, and anywhere. Learning to breathe deeply and relax lowers stress hormones, promotes overall health, and can help with quality sleep.

Updated: 2/22/2017

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Comments

Nice article, thanks a lot :-)