Stress Management

A short but sweet way to banish stress

Breathing

For some it’s a holiday. It’s Good Friday leading into Easter, and Passover started on Monday. Sometimes holidays can be stressful, and even if it’s not a holiday for you, there are times you just need to unwind after a long week. Or your baseball team has only won one game and you don’t know what to do. Blue Jays, I’m looking at you!

When you’re under stress, your muscles get tense, and your breathing becomes shallow and rapid. One of the best ways to stop it is to breathe deeply and slowly. It sounds simple, and it is. However, most of us don’t normally breathe deeply unless we’re paying attention to it.

Deep breathing is one of the best techniques for relieving stress.

By helping you let go of tension, deep breathing can relieve headaches, backaches, stomachaches and sleeplessness. I can’t even measure the value of deep breathing versus the time it takes to do it.

How deep breathing works

A lot of us breathe from the chest; it’s shallower breathing, so less oxygen is taken in with each breath. As a result, blood is forced to move through the system quickly so that enough oxygen gets to the brain and organs and increases our blood pressure. Deep breathing can reverse these effects. It releases endorphins (the body’s natural painkiller) into the system, allowing blood pressure to return to normal.

How to deep breathe

  1. Sit, stand or lie down.
  2. Begin by breathing in through your nostrils. Silently say the word in, and let your lower abdomen fill with air.
  3. Then breathe out and say the word out, as you let the air escape through your lips.
  4. Repeat this breathing for two minutes or more each time.
  5. With practice, you will be able to count slowly to ten or higher.

Tip: You can relax more if you imagine a peaceful scene such the smell of something you like or lying on the beach.

Have a wonderful day and weekend!

43 replies »

  1. I should have read this earlier !!! I think I need to learn how to first breathe properly because I know now I’m not doing it right. The most side effect I get when under stress is my stomach aches and phew they last a while. Didn’t think deep breathing would help so I am going to practice it. Thanks so much for this Sam. Much needed

    Liked by 1 person

    • It helps a lot to calm you down the effects of stress, especially the stomach and head. It took me a while to do it properly. I am a really shallow breather normally so this felt so weird in the beginning but once I got better it started to work. I hope it works for you too!!

      Liked by 1 person

  2. When I first learned breathing techniques I couldn’t do them. Mostly because my moods were whacked out. But I have come to appreciate them. It took me practice, but they really can work. Thanks for drawing people’s attention to this great coping tool!

    Liked by 1 person

    • Thanks for sharing your experience with it. Your comment will be very helpful to people who are unsure. It took me practice too. I am a really shallow breather so this actually felt weird at first. I hope you have a great day!

      Liked by 1 person

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