Is Stress Management Possible With Deep Breathing Exercises?
Breathing is something most people take for granted. However, most of us do not realize that when we are under stress we tend to hold our breath or take short, shallow breaths. Because oxygen is the most important nutrient for the heart, brain and every other major organ of the body, limiting our intake can have far reaching effects on the body. Therefore, breathing exercises can be very helpful for reducing stress, and relaxes the body as well as the mind.
Anyone who has ever noticed how an infant’s abdomen rises and falls with each breath has experienced the art of proper deep breathing. Most adults today tend to fill only the upper chest when they breathe and thus miss how the increased oxygen intake relieves tension and improves metal alertness.
This deep breathing exercise to relieve stress can be done in any location:
1. Sitting straight in a chair, place one hand on your abdomen and breathe in deeply through your nose counting to ten.
2. Hold the breath for a count of five and then release slowly through your mouth to a count of ten.
3. While you are holding the breath, focus on your abdomen to ensure it is extended as far as you can comfortably extend it.
It is good to start with five of these exercises, but even two will have an immediate affect.
Here’s another breathing exercise that can be done while sitting:
1. Take a deep breath as you drop your chin toward your chest, touching the chest if possible.
2. Exhale as you gently raise your head slowly to an upright position. Repeat as desired.
It may also be helpful to do some “head rolls,” in which the head is rolled slowly to the right, to the chest, to the left, and to the chest in a semicircle.
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yes!! I learned an amazing self-hypnosis trick from a hypnotist years ago but it took a while to learn. Now I can do it within 3 seconds as long as I remember to do it. It helps with anger, anxiety, depression, stress………. actually, any bad feeling. After you practice it for a while, you can do it in front of people without them even noticing. Since it’s become so automatic to me, I’ll have to remember how to teach it so bare with me.
First, imagine a ball in front of your chest. Can be the sun, can be clear, can be your favorite color, can be anything you imagine with a good feeling attached to it. What color did you imagine? I imagine a deap purple with black that kind of looks like a ball of lava except that it’s purple.
When I first learned this trick, I would focus on the bad feelings I feel in my body, usually in my chest and with my mind I would move those bad feelings into my lungs. (yeah, I sound like a crazy person) Then I would blow them out and shake the remaining bad out from my fingers. But with that technique you are ridding your body of bad energy that could be transformed into good energy. So that’s what I do now.
I pull that purple ball into my lungs and spread it throughout my body, feeling it in my finger tips all the way down to my feet.
Women can usually learn this immediately. And if you practice it enough, you won’t need the ball. It all becomes automatic.
All this may sound nuts to some people but it’s done wonders for me. I’m a musician and I use to have to take Paxil in order to get up on stage. I don’t take any perscription drugs anymore because of this one amazing technique.
I hope you try it at least a few times especially when you need it most.
..yes
Heres some tips;
-take care of your health= eat wisely,excercise regularly, get enoughsleep
-accept yourself
-spread out major events in your life
-build good family relationship
-make friends
-study/train your skills
-manage time well
-make decisions wisely
-share your problems
-relax;
with any activity that relaxes you…
use a rela’xation technique likebDEEP BREATHING or proressive muscle relaxation
RELAXATION TECNIQUE;
-go to empty’ room where’ you wontbe disturbed
-draw the curtains/ dim the lights’. adjust the fan /air conditioner to suit you.
-sit/lie down in a comfortable chair/bed
-switch on soothing music, if you like
-close your eyes
-progressing systematically from head to toe, first tense the muscles of a part of your body, and then relax them slowly bit by bituntil they are completely s’lack and heavy.
You can tense your muscles in the following manner.
-close your eyes tighly
-clench your teeth together
-raise your shoulders as much as possible
-flex your biceps ..one arm at a time
-clench your fist..one hand at a time
-tigthen abdominal muscles
-tighten buttock muscles
-tigthen thigh muscles with knee straight..one leg at a time
-bend y’our foot backwards as much as possible..one foot at a time
-concentrate on what you are doing-sense the difference between the tensed and the totally relaxed muscles of each part of the body, before you move on to the next part.
Breathe normally all the while.