Breathing is very powerful!  Not only is it the way you keep your body functioning, but you can use breathing as a major influencing factor on your state of mind.  Breathing exercises harness the power of breathing and turn it into a very effective and natural stress relief technique.

Normally we don’t breathe deeply enough, but the simple act of breathing correctly can help you reduce stress and tension.  Many holistic practitioners believe that breathing is the link between the physical body and the ethereal mind, and scientific studies have shown that correct breathing, and breathing exercises can help manage stress and stress-related conditions by soothing the nervous system.

The main reason breathing is said to be one of the most effective techniques for relieving stress is because breathing affects the tension in your muscles, oxygenates your body, and influences your thoughts and feelings.  Health gurus advise people to focus on proper breathing and to practice breathing exercises on a regular basis.

Have you ever tried breathing exercises before? If not, try them now.  First go to a quiet location that is free of distractions, where you can sit or lie in a comfortable body position.  The way you position your body is very important.  You must find a position that is free of strain, especially in your neck or back, because that decreases your ability to relax and feel the full benefits of breathing exercises.  Even if you are stuck at your desk in the office, relax your back and neck against your chair before you begin.

Breathing Exercises

Start by breathing slowly, but deeply.  Take air in through your nose, and then blow the air out through your mouth.  Deep breathing means drawing air down into your abdomen.  Don’t just take the air into your throat and breathe out.  That’s what we usually do.  Begin by slowly breathing in through your nose to a count of 5, and then slowly exhale through your mouth to a count of 6. Continue for at least 2 minutes, and then notice what happens.  Notice how relaxed you can make yourself feel.

Breathing exercises can be a very powerful tool to use when you want to get control of your state of mind, or even if you are going through a period of high stress or change, such as a new work environment, weight loss, or quitting smoking.  It can make you feel more centered, more confident, and more in control.
Deep Breathing Exercises

Here’s the first breathing exercise we just discussed on the previous page.  Start by taking a break.  If you’re trapped at work and can’t take a break, just do the breathing exercises while sitting at your desk.  The breathing exercises will still have a calming impact.

• * Relax – relax your arms, shoulders, neck, andeven close your eyes.
• * Slowly inhale through your nose to a count of 5,drawing the air down into your abdomen.
• * Slowly exhale through your mouth to a count of 6.
• * Repeat until your breathing is regular and steady.
• * Continue for about 2 minutes.

With every slow inhale, and long exhale, you should feel more relaxed.  You can also enhance your feeling of inner peace by focusing your thoughts on things that are calming and relaxing to you while doing the breathing exercises.  Clearing your mind while practicing this breathing exercise is even better.
Muscle Relaxation Breathing

Add these steps to your breathing exercises.

• * Clear your mind of stressful thoughts.  It’s all about you and your breathing right now.  Nothing else.
• * Mentally scan your body, notice the areas that feel tense or cramped and release them.
• * Rotate your head in a smooth circular motion, right to left and left to right, once or twice very slowly.
• * Roll your shoulders forward and backward a few times. Let all of your muscles completely relax.
• * Continue inhaling deeply and exhaling slowly. You should feel relaxed.

Relax with Music

Combine your breathing exercises with your favorite music. Select the type of music that you find soothing or calming, and make sure it will play without interruption.
Relax using Affirmations

Once you are comfortable performing the breathing exercises, add some positive self-talk, or what some call positive affirmations to the mix.  Identify your self-talk, that is, what you are saying to yourself about what’s going on in your life. It is important to identify negative self-talk and replace it with healthy, positive self-talk. Positive self-talk and calming mental imagery can help you focus on relaxation and create harmony between your mind and body.

Here are some positive thoughts that can enhance your breathing exercises, but come up with some that work specially for you:

• * My neck and shoulders are letting go.
• * I am calm and in control.
• * Breathing deeply is soothing and relaxing.
• * I feel centered and calm.
• * I am refreshed and ready for anything.

Breathing exercises are a powerful tool that give you control over your state of mind.  It’s a simple, yet underutilized stress relief technique which can induce a relaxed state of mind. Give it a try, and see what it does for you.

Source: http://www.mybodyzone.com/2008/09/19/relieve-stress-with-breathing-techniques/

Tags: stress relief