Long, deep, full: These are the kinds of breaths you need to take
when you’re at wit’s end and desperately in need of an outlet for
pent-up stress.
Normally, we tend to take breaths that are short and shallow, and when
we’re under stress, we tend to breathe even shallower.
Stress attacks can creep up on you anywhere these days: in the
office, at home, in traffic, at a supermarket checkout line.
It’s the
bane of modern living, and affects most everyone. It’s a good thing
there are a few subtle exercises you can do without other people
knowing about the boiling rage inside you.
Deep breathing
exercises are recommended to soothe the weary body and clear the mind.
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It is said
that about 20% of the oxygen supply circulating in our
bodies is taken up by the brain.
People into meditation devote a lot of time perfecting the art
of deep breathing. It helps put their minds in a level of
total relaxation.
The easiest
deep breathing exercise you can do is to close your eyes
(not while driving, though) and sit quietly for only a minute, all the
while focusing your mind on the center of your forehead.
Breathe deeply, slowly, and steadily.
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Try to
imagine your favorite vibrant color coursing through your body, which you should
now envision as a large hollow tube through which the oxygen can flow
freely.
You can also choose a place where you can lie down. Assume a supine
position and bend your knees.
Breathe through your nose and take deep long breaths.
Doing so alters the percentage of CO2 in our bodies and helps put is in
a more relaxed condition. Make sure that your stomach rises as you
breathe. Once you have perfected breathing into your stomach, you
can do the same routine while sitting up.
You can tell if your breathing is still shallow if your shoulders
are still moving up and down as you breathe. They should also be
relaxed. The “proper” deep breath should be able to bring out your
clavicle, your chest, and your stomach.
The required deep breath should also be steady and slow.
Devote about 5 seconds for every exhalation and inhalation, but don’t
focus too much on your pace. Instead, feel at ease with your
technique. As you take in air through your nose, air should exit
through your mouth. Repeat this ten times.
Deep breathing should take your mind off stress so you mustn’t
strain yourself while doing it. If you find yourself thinking of other
things, try to re-focus on the breathing technique again.
Although this short exercise is great for when you’re having panic
attacks, stage fright, or anxiety, you can try doing this deep
breathing exercise several times a day even when you’re not feeling
stressed.
It only takes a minute each time but it can do wonders for the
circulation of oxygen in your system.
You can gradually increase your
sessions to 3-5 minutes – soon you’ll find it easier to focus on deep
breathing rather than on all your pending paperwork!
