Reduce Stress With Breathing Techniques
Relaxing Techniques While You Breathe
The practice of focusing your breathing techniques can help you relax and relieve the tension you have been building up through out the day. Our everyday lives tend to weigh on use, causing us to be in a constant state of arousal, even if we have nothing to get all that excited about. This can then cause various types of emotional problems including irritability, being angry, and depression along with physical symptoms like getting headaches and stomach aches. Relaxing techniques while you are breathing can relieve these symptoms. These methods can also help to calm yourself before you go to bed then off to sleep. This way you get more of a better quality sleep that leaves you feeling properly rested and rejuvenated.
Step one is to find a good position to be in for your breathing techniques. Many techniques will suggest that you try different positions including: the prone position (lying face down on your stomach), lying on your back, sitting cross legged, sitting on your feet with your knees facing forward, or standing. It doesn’t matter what the method suggests, you need to be in a position that makes you comfortable. If you are not in a comfortable position, you’re not going to be able to relax no matter how you breathe. So find something that works nicely for you. You may also try periodically changing positions throughout your breathing exercises; in fact, some there are techniques that recommend it.
Step two is to use proper breathing techniques. Naturally, we all seem to tend to take short shallow breaths. Breathing exercises involve taking much longer, deeper, fuller breaths. This type of breathing method changes the percentage of carbon dioxide in our systems, thus putting us in a more relaxed state. To accomplish this type of breathing, you should make sure you breathe by pulling your stomach in and out, toward and then away from your spine. You should also check to make sure your shoulders stay relaxed; if you feel your shoulders are moving up and down, your breathing is too shallow. An appropriate deep breath should bring out the stomach, chest, and the collarbone.
The appropriate deep breath is very slow. It’s best to allow about five to six seconds for each inhale and the same for each exhale; however, it’s more important for you to focus on your technique rather than your pace. Breathe in deeply through your nose, and exhale though your mouth. A common yoga technique is to tighten your throat when you exhale so it sounds as if you’re whispering.
Do your best to focus your attention on the breathing techniques. The point of breathing exercises is to try to clear your mind of stress, not give you a better opportunity to focus in on it. You’ll probably find your thoughts wandering; just try to bring your mind back to the breathing when this seems to start. As you have more and more experience, you’ll begin to find it easier to focus on your breathing and relaxation rather than all of the hassles of your everyday life.
You may also find it helpful to practice visualization exercises while you’re breathing deeply. Picture each muscle in your body and focus on it feeling relaxed. Once that part of your body is relaxed, you can move on to another part. You may also choose to focus on the stress physically pouring out of your body through your fingers and toes.
Whatever method you use, deep breathing techniques are a great way to get to sleep or simply unwind at the end of one of those long hard days.