FYI - For Your Information - Helpful Hints

Breathing for Stress Reduction and Better Health

Breathing is a necessity of life that most people take for granted. With each breath of air, you obtain oxygen and release the waste product carbon dioxide. Poor breathing habits diminish the flow of these gases to and from your body, making it harder for you to cope with stressful situations. Improper breathing contributes to anxiety, panic attacks, depression, muscle tension, head aches and fatigue. As you learn to be aware of your breathing and practice slowing and normalizing your breaths, your mind will quiet and your body will relax. (The Relaxation & Stress Reduction Workbook pg. 23)

ABDOMINAL OR DIAPHRAMATIC BREATHING

The natural breathing pattern, enabling deeper breathing and better processing by the respiratory system.

HOW TO BECOME AWARE OF YOUR CURRENT BREATHING PATTERNS

  1. Lie on your back in a comfortable position; place your right hand on your abdomen at waist level and your left hand on the center of your chest.
  2. Notice which hand rises and falls - abdominal breathing will cause the right had to rise and fall (correct breathing method); if your left had has more movements, then you are chest breathing (less effective method of breathing).

EXERCISE ONE - TRAINING YOURSELF TO BREATH ABDOMINALLY

  1. Lie flat with arms at your side but not touching your body, legs straight with toes pointing out. eyes closed.
  2. Place your right hand on your abdomen and left hand on your chest. Exhale. Then push one or two additional small breaths to empty your lungs.
  3. Breathe in through your nose and allow your right hand to rise as you inhale - exhale allowing your right hand to lower.
  4. If you have problems breathing with your abdomen, gently push down on your abdomen as you exhale.

Remember, you will not completely change your breathing in one sitting. Practice this exercise 1-2 times per day for a week.

After week one, if you feel comfortable with your breathing you should be able to practice this exercise in any position and at any time. Consciously practicing abdominal breathing for 3-4 weeks should change your natural breathing pattern to abdominal.