I will stop reiterating what a stressful time we’re in, because everyone is feeling it. It’s unprecedented for most of people. Here’s a quick way to release some of your stress any time you need it during the day. While deep breathing may not help all stress reactions, it can help you calm down and relax, even if it’s temporary relief.
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
- Sit, stand or lie down.
- Begin by breathing in through your nostrils. Silently say the word in, and let your lower abdomen fill with air.
- Then breathe out and say the word out, as you let the air escape through your lips.
- Repeat this breathing for two minutes or more each time.
- 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.
Learn some more of our ways to stay healthy and reduce stress during quarantine.