Relax- Breathe In Breathe Out


Have you ever noticed how you breathe when you're stressed? Stress typically causes rapid, shallow breathing. This kind of breathing sustains other aspects of the stress response, such as rapid heart rate and perspiration. If you can get control of your breathing, the spiraling effects of acute stress will automatically become less intense. Relaxed breathing, also called diaphragmatic breathing, can help you.
Practice this basic technique twice a day, every day, and whenever you feel tense. Follow these steps:
▪ Inhale. With your mouth closed and your shoulders relaxed, inhale as slowly and deeply as you can to the count of six. As you do that, push your stomach out. Allow the air to fill your diaphragm.
▪ Hold. Keep the air in your lungs as you slowly count to four.
▪ Exhale. Release the air through your mouth as you slowly count to six.
▪ Repeat. Complete the inhale-hold-exhale cycle three to five times.
Relaxation is a skill. As with any skill, your ability to relax improves with practice. Be patient with yourself. Stay motivated to lessen the negative impact of stress on your body and to experience a greater sense of calm in your life.
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