Relaxation and Mindful Breathing

How do you unwind? Do you read a good book? Do you plop down in front of the TV and binge watch a series? Do you take a bubble bath? Of course, these are all great forms of relaxation, but in order for relaxation to really impact anxiety, you need to engage in deep meaningful relaxation daily on a regular basis. This type of relaxation can cause true physiological changes to your body. Here are just a few examples:

• Decreased heart rate

• A relaxed breathing rate

• Lower blood pressure

• A reduction in muscle tension

• Decreased metabolic rate

• The calming of thoughts

If you can engage in just 20 to 30 minutes of deep meaningful relaxation a day, you will, over time discover that you feel more relaxed all of the time.

Did you know that studies have shown that deep relaxation helps to reduce generalized anxiety and the frequency and severity of panic attacks? It can also aid in preventing stress from building up and relaxation can help your body recover from the effects of stress better than sleep. And we all know that sleep can be a challenge if our body is not relaxed. Decreasing stress through deep relaxation can also help increase your productivity and energy levels because when you are stressed you are likely to not be working at full potential. Relaxation can also help with improving your concentration and memory through increasing focus and decreasing those racing thoughts anxiety sometimes causes.

One simple and essential way to begin practicing deep relaxation is through therapeutic breathing practices. This can be done in a variety of ways so give some of the exercises below a try and find the one that works best for you, but again, remember that you should make this a part of your daily routine for maximum effectiveness.

ABDOMINAL BREATHING EXERCISE

This is also known as diaphragmatic breathing or belly breathing.

1.      While sitting, with one hand on the chest and the other on the belly, take a deep breath in through the nose, ensuring the diaphragm (not the chest) inflates with enough air to create a stretch in the lungs. Try to send the air as low as you can. You will want the hand on the belly to rise more than the hand on the chest.

2.      Pause for a second

3.      Exhale slowly through pursed lips sort of like you are blowing out a candle. Initially repeat 3 times. You can work up to 6-10 deep, slow breaths per minute for 2-3 minutes.

For more guidance: https://youtu.be/kgTL5G1ibIo

4-7-8 BREATHING

1.      Exhale completely through your mouth, making a whoosh sound.

2.      Close your mouth and inhale quietly through your nose to a mental count of 4.

3.      Hold your breath for a count of 7.

4.      Exhale completely through your mouth, making a whoosh sound to a count of 8.

5.      This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

6.      Focus on counting when breathing in, holding the breath, and breathing out.

For more guidance: https://youtu.be/p8fjYPC-k2k

SIMPLE YOGA BREATHING

1.      Sit or lie down comfortably, either is fine

2.      Place your hands below your navel.

3.      Focus on the way you breathe. Inhale and exhale naturally through your nose for a few minutes, noticing the slight rise and fall of your hands. Notice how the air feels as it enters and exits your nostrils.

4.      Start to count silently forward (1, 2, 3…), then backward (… 3, 2, 1) as you breathe in and out.

5.      Gradually make each exhalation twice as long as each inhalation (in 1, 2, 3… then out 6, 5, 4, 3, 2, 1). Focus on breathing slowly and smoothly, humming each time you exhale. The slight vibration can be very soothing.

For more guidance: https://youtu.be/acUZdGd_3Dg

We challenge you to try one of these exercises daily for 2 weeks and see if you notice any changes!