You’ve probably heard someone say, “Take a breath,” when they want you to calm down. The expression might be turning into a cliché for “dial it back a notch,” but slow, deep breathing really is one of the easiest and most effective techniques to get your body to relax. The key to managing stress, however, is to make sure you’re breathing correctly.
Yes, there is a “right” way to breath. That is, if you want your body to calm down. Don’t worry, it’s easy. First, remember to focus on your breathing. This step alone can stop the stress response by taking your attention away from the stressor. Next, remember to slow down your breath. A few quick sniffs or huffs won’t work.
The rest is as easy as 1, 2, 3:
1) Inhale deeply and slowly. Imagine you’re pulling your breath all the way down to your stomach. Counting to 4 helps pace yourself.
2) Exhale slowly and completely. Imagine you’re pushing the air out of your lungs. Counting to 4 helps here too.
3) Repeat several times until you feel your body and mind relax.
Try this the next time you feel stressed, tense or anxious. Be patient. If your body has a lot of stress chemicals (cortisol and adrenaline) pumping through it you might need to do this for a couple of minutes before it switches to its relaxation response. Keep focusing on your slow, deep, breathing and allow yourself to feel calmer.
Be well.
Holistic wellness speaker Dr. Donna L. Hamilton, MD, MS passionately teaches women what being healthy really means and how to do it in a way that fits their unique needs. She enthusiastically teaches a comprehensive approach to health and wellness that addresses mental, emotional, social, spiritual and physical well-being. Dr. Hamilton-a former board certified pediatrician-now specializes in health optimization. She retired her white coat and stethoscope and now speaks nationally about holistically improving health and well-being. For more information visit http://www.ManifestExcellence.com
© 2012 Donna L. Hamilton, MD
A wellness thought leader, she champions a comprehensive approach to health by addressing mental, emotional, social, spiritual & physical well-being with a simple and potent message. Her book Wellness Your Way offers a practical strategy to assist readers in creating a happier, healthier life. For more information or to book Dr. Hamilton for speaking engagements visit www.ManifestExcellence.com or www.DonnaHamiltonMD.com
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