Breathing for Life

Three exercises to reduce stress and increase well being

"Practising regular, mindful breathing can be calming and energizing and can even help with stress-related health problems ranging from panic attacks to digestive disorders."

- Andrew Weil, MD

Tips:

We tend to breathe very shallowly, working exhaustively without taking a deep, cleansing breath. If you sigh or yawn during the day, this may be a sign that your body requires more oxygen. Working long hours, eating meals on the run or skipping them altogether is stressful. A short breathing exercise in the middle of the day can relieve stress and be emotionally and physically rejuvenating. Afterward, you’ll be surprised to find yourself getting more, better quality work done.

Sudden Stress:

When stress hits suddenly, it is helpful to perform a short breathing exercise before saying or doing anything in response. Sudden (acute) stresses include: A car abruptly pulling out in front of you while driving. Hearing very upsetting, unexpected information, such as being fired or being diagnosed with an illness. Conflict suddenly arising between you and another person.

In these situations, the body’s natural response is to prepare the body for “fight or flight,” a primal series of reactions designed to increase heart rate, respiration and quick body movement. “Fight or flight” does not, however, enhance the brain’s ability to fashion a mature, professionally appropriate response. If you cannot take a “time out” away from the situation, pause, take a deep breath and think before responding.

Credit: iStockPhoto.com

Breathing Exercises:

Sitting Breath

• While sitting, take a deep breath and you drop your chin toward your chest, touching it if possible. Exhale as you gently raise your head to an upright position. Repeat. It may also be helpful to do some “head rolls,” in which the head is rolled slowly to the right, to the chest, to the left, and to the chest in a semicircle.
• Take a deep breath as you stretch your arms over your head. Hold your breath and stretch for a few seconds, and then release both slowly.
• Take a deep breath as you stretch your arms out in front of you. Hold your breath and the stretch for a few seconds, and then release both slowly.
• Take a deep breath as you stretch your arms behind you. Hold your breath and the stretch for a few seconds, and then release both slowly.

Deep Breathing

Sitting straight in a chair, place one hand on your abdomen and breathe in deeply through your nose counting to ten. Hold the breath for a count of five and then release slowly through your mouth to a count of ten. While you are holding the breath, focus on your abdomen to ensure it is extended as far as you can comfortably extend it. It is good to start with five of these exercises, but even two will have an immediate affect.

4-7-8 or Relaxing Breath

This exercise you can use whenever you are aware of internal tension or to help you fall asleep. This exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it but gains in power with repetition and practice.

Although you can do the exercise in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.

• Exhale completely through your mouth, making a whoosh sound.
• Close your mouth and inhale quietly through your nose to a mental count of four.
• Hold your breath for a count of seven.
• Exhale completely through your mouth, making a whoosh sound to a count of eight.
• This is the routine for one breath. Repeat three more times for a total of four.

Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation.

Article originally published in Volume 10-6 of Your Workplace magazine