Small Steps, Sensible Choices, Superior Health.
The benefits of deep breathing are many. Learning deep breathing techniques is simple, safe and doesn't cost any money.
I know I don't really stop and think about my breathing during my busy day. Like most people, I go throughout my entire day with routine, shallow breathing.
Yet oxygen is the most important nutrient to the body, we can only live minutes without it. People in chronic pain tend to be shallow breathers.
The muscle that helps us to breathe is called the diaphragm.
The diaphragm is a dome shaped cavity located near the lungs and it separates the chest cavity from the abdomen.
When we breathe in the diaphragm expands, when we exhale it contracts. If our diaphragm is impaired in any way it can compromise our breathing.
When you find yourself feeling stressed learn to identify your breathing pattern.
When you are in a highly anxious or agitated state, your breathing will be rapid and shallow.
This deep breathing exercise can almost instantly reduce your stress. Shallow breathing is acidic to the body. Most chronically ill people are shallow breathers.
Learning how to do abdominal breathing will help you to experience all the benefits of deep breathing. With proper abdominal breathing, you actually need to feel your abdomen (not chest) extend outward when you are inhaling.
To get the feeling of this, you may want to lie down and see or feel if you are correctly extending your abdomen.
Take in a deep breath through your nose and while you're inhaling, say to yourself I am.......... (as you are inhaling)
After you have taken in as much air as possible, exhale slowly through your mouth and say to yourself "....... relaxed (while you're exhaling).
You are not only changing your respiration but you are telling your subconcious mind that you are relaxed. It really does work if you do it correctly.
Repeat this technique until you start to feel more relaxed, usually within five minutes.
Stress leads to disease, so it's wise to make a deep breathing exercise a daily activity. Make or find some quiet time everyday to do your deep breathing exercise.
Begin by breathing in through your nose and out through your mouth.
As you inhale begin counting your head,
In 2-3-4 as you inhale.
Out 2-3-4 as you exhale.
As time goes on try to increase your counting up to 10. Try do this for five minutes a day.
When you exhale, to try to force as much air out of your lungs as possible before you inhale again. This will leave more room in your lungs for the inhaling part of the exercise.
As with anything else, it will take some practice. By deep breathing everyday, you'll soon find that it becomes automatic.
You can enjoy the stress reducing benefits of deep breathing anytime, anywhere and feel more relaxed.
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