What if there was a way to calm and destress yourself, whenever you wanted, in only a couple of minutes? The amazing thing is, there is! It’s in the way you breathe.
You do it every day, but maybe don’t realize the power that breathing holds for your health and wellness.
Is it possible to breathe wrong? When stress and anxiety come knocking the answer is yes.
Most people are shallow breathers. Never really getting those full breaths.
What does a full breath look like? Ever see a baby sleeping and the way their stomach pops out when they breathe? That’s deep breathing.
Want to learn how to breathe better and reduce your stress? First, know what’s happening internally.
Let’s start with anatomy.
The diaphragm is a muscle that sits beneath your lungs and needs to expand so the lungs can fill up completely. Like when you’re taking a deep breath. That way the lower lobes of the lungs are activated. Breathing with the diaphragm and filling those lower lungs instantly brings a sense of calm.
When you don’t breathe correctly that lower lung activation doesn’t happen and you stay stressed. Without realizing it your breathing short shallow breaths all day, which is going to leave you feeling even more stressed and tired.
Just think of the impact this has over time.
What about oxygen?
Improving and learning how to breathe mindfully can bring more oxygen to your body which is a great thing, but breathing isn’t all about oxygen. It’s also about removing carbon dioxide.
When you’re not breathing with your stomach, you’re not getting sufficient air. When breathing is done correctly and mindfully there is an oxygen exchange. This helps physically with issues like stress, pain, and even depression
.
Here’s an example.
If you hold your breath, you just want a breath of fresh air right? That feeling of a need for air isn’t about being short of oxygen, it’s about the build-up of carbon dioxide. You need to get it out so you can breathe again.
It’s all about the gentle balance with oxygen and carbon dioxide.
Stress and breathing are linked. To bring stress under control you have to bring the breath under control.
If you experience stress, panic attacks, anxiety, it can make you feel dizzy and light-headed because of a shortage of carbon dioxide. Learning to control your breath is so important especially if you have a lot of stress in your life and your feeling anxious most of the time. Chronic stress and anxiety can have a major impact on your life. From physical symptoms to even the simplest everyday tasks.
The more stressed you are, the more your brain notices. Red flags go off that things aren’t ok when your breathing is fast and shallow.
Mindful breathing tells your brain everything is ok, even though it might not be.
Feeling more balanced is possible when you start to feel those jittery feelings of stress. Knowing how to breathe through it will get you to a better place. You take back the control. The stress no longer has control over you. A balanced life can be yours, and it starts with knowing how to breathe.
Ready to learn how to breathe for better health?
- One Minute-Six Breaths. For 1 minute take 6 breaths. Each breath should take about 10 seconds to complete. If this is hard in any way, and don’t be surprised if it is, keep trying! Old habits are hard to break! Do 8 breaths, instead of 6. Do this in the morning, afternoon, and before bed. This is going to help slow your heart rate down, which is going to make you feel calmer. Just doing this 60 seconds in the morning, will start to make you more aware of your breath throughout the day.
- 3-4-5- Breath. Breathe in 3 seconds. Hold for 4 seconds. Breathe out for 5 seconds. When your “out-breath” is longer than your “in-breath” your reducing stress and anxiety. Be aware of how you feel afterward. I think you will be surprised at how much calmer you feel inside.
- Box Breathing. Breathe in for 4 seconds. Hold for 4 seconds. Breathe out for 4 seconds. This is really good right before bed. Calms the nervous system and helps your mind to calm down also.
What will you feel by being mindful of your breathing?
- Improved moods. Enjoy life again, all by learning how to breathe for health.
- Feel empowered. That busy day doesn’t look so stressful now! You can breathe through it!
- Better sleep. Hello, dreams! Feel more refreshed in the morning, by having had a good night’s sleep, just by doing some breathing before bed.
- Improved oxygen intake to your blood and cells. Improved health is yours just by correct breathing.
- Lower stress and anxiety. Now when your feeling those feelings of being overwhelmed and stressed, you know what to do!
I hope you give one of these breathing techniques a try. With just a couple of minutes a day you have the power of creating a state of calm and peace in your life even if you’re feeling stressed. The next time you are feeling overwhelmed…Just STOP and BREATHE. Anytime, and anywhere, you have the power to change your day. All by your breathing. You’re going to be amazed at how simple, and how powerful it is in your life!
Until next time,
~pat
*Resources- Dr. Rangan Chatterjee/The Stress Solution
