BREATHING TECHNIQUES

During stressful situations we rarely stop to think about what is happening

within our bodies. Indeed, the pressures of the moment keep our minds
occupied on almost everything but our physiological functions. Consequently
those functions often become irregular, leaving us in an unhealthy state of
being. When we are in this state we have fewer chances to succeed in
whatever we try to accomplish.
Among the many physiological functions adversely affected by stress is our
breathing. ven when stress is minimal few people retain a habit of natural,
full breathing which is required for maintaining a good mental and physical
state. !roper breathing is essential for sustaining life and cleansing inner
body systems. "y learning proper breathing techniques stressful situations
may be handled better and overall mental and physical health will be
improved.
.
BREATHING: THE IMPORTANCE OF OXYGEN
#$ygen plays a vital role in the circulatory and respiratory systems. As we
breathe, o$ygen that is inhaled purifies our blood by removing poisonous
waste products circulating throughout our blood systems. Irregular breathing
will hamper this purification process and cause waste products to remain in
circulation. Digestion will then become irregular, leaving tissues and organs
undernourished. Improper o$ygen consumption will thus ultimately lead to
fatigue and heightened an$iety states. %he irregular breathing elicited during
stressful situations not only make them hard to cope with but also contribute
to a general deterioration of health. "y the careful control of our breathing
pattern, we may not only re&uvenate our systems but counter the unhealthy
effects of stress.
BREATHING METHODS
"reathing methods are useful to settle the body and mind and induce a heightened
sense of awareness. "reathing e$ercises have been practiced for thousands of years in
the ast. %he West began studying the effectiveness and importance of them several
years ago. "y this time, sufficient research has taken place in the West to verify the
usefulness of these techniques.
%he following breathing methods can be helpful for reducing anger, an$iety,
depression, fatigue, irritability, muscular tension and stress.
PROPER BREATHING.
While breathing is a function most people take for granted, rarely is it practiced in a
proper fashion. "efore beginning any technique it is essential that you learn how to
breath properly and fully'
(ie down on a rug or blanket on the floor with your legs straight and slightly
apart, your toes pointed comfortably outwards, arms at your sides not touching
your body, your palms up, and your eyes closed. %his is called a )rela$ed body)
position. %ake time to rela$ your body and breathe freely.
It is best to breathe through your nose, as the tiny hairs and mucous
membranes filter out dust and to$ins from the inhaled air. *eep your mouth
closed as you breathe.
As you breathe, your chest and abdomen should move together. If only the
chest seems to rise and fall, your breathing is shallow and you are not making
good use of the lower part of your lungs. As you inhale you should feel your
abdomen rising+ it is as if your stomach is filling with air. As you e$hale, the
abdomen comes back in, like a balloon releasing all of its air. %his inhale and
e$hale process should continue comfortably and smoothly. %he chest and
abdomen should rise as you inhale and fall as you e$hale. %he chest should
move only slightly.
DEEP, RELAXED BREATHING.
Although this e$ercise can be practiced in a variety of poses, the following is
recommended for beginners'
(ie down on a blanket or rug on the floor. "end your knees and move your
feet about eight inches apart, with your toes turned outward slightly. ,ake sure
your spine is straight.
!lace one hand on your abdomen and one hand on your chest.
Inhale slowly and deeply through your nose into your abdomen to push up
your hand as much as feels comfortable. -our chest should move only a little
and only with your abdomen.
Continue step three until it becomes rhythmic and comfortable. .ow smile
slightly, inhale through your nose and e$hale through your mouth, making a
quiet, bree/y sound as you gently blow out. -our mouth, tongue and &aw will be
rela$ed. %ake long, slow, deep breaths raising and lowering your abdomen.
0ear the sound and feel the te$ture of breathing as you become more and more
rela$ed.
When you first begin this technique, do it for five minutes. When you
become more comfortable with it, you may e$tend it up to 12 minutes.
3pon ending a session, stay still for a few minutes and try to keep the entire
body rela$ed.
%he purpose of this technique is to develop a good, rela$ing breathing
method. It may be practiced anytime, especially during stressful situations.
THE RELAXING SIGH.
4ighing and yawning during the day are signs that you are not getting enough o$ygen.
A sigh releases a bit of tension and can be practiced at will as a means of rela$ing.
4it or stand up straight.
4igh deeply, letting out a sound of deep relief as the air rushes out of your
lungs.
(et new air come in naturally.
5epeat this procedure eight to twelve times whenever you feel the need for
it, and e$perience the feeling of rela$ation.
THE CLENCHED FIST.
%his e$ercise will stimulate your breathing, circulation and nervous system.
4tand up straight, hands at your sides.
Inhale and hold a complete natural breath as described above.
5aise your arms out in front of you, keeping them up and rela$ed.
6radually bring your hands to your shoulders. As you do, slowly contract
your hands into fists so that when they reach your shoulders they are clenched
as tight as possible.
*eep the fists tense as you push your arms out straight again very slowly.
!ull your arms back to your shoulders and straighten them out, fists tense, as
fast as you can, several times.
IMAGINATIVE BREATHING.
%his e$ercise combines the rela$ing benefits of deep, rela$ed breathing with the
curative value of positive auto7suggestions.
(ie down on a rug or blanket on the floor in a )rela$ed body) pose.
!lace your hands gently on your solar ple$us 8that point where your ribs
start to separate above your abdomen9 and practice deep, rela$ed breathing for
a few minutes.
Imagine that, with each incoming breath of air, energy is rushing into your
lungs and being immediately stored in your solar ple$us. Imagine that as you
e$hale, this energy is flowing out to all parts of your body. :orm a mental
picture of this energi/ing process.
Continue on a daily basis for at least five to ten minutes a day.
THE ROLLING BREATH.
%he following e$ercise requires a partner and is effective in rela$ing and energi/ing
you.
(ie on your back. 0ave your partner put one hand on your abdomen and one
hand on your chest.
Inhale and e$hale as in deep, rela$ed breathing, but each inhale is taken in
two stages abdomen, then chest. Imagine that you are breathing into your
partner;s hand as you fill your belly with air. When your abdomen feels full,
continue breathing into your chest. Watch your partner;s hands as it rises.
$hale fully through the chest and belly simultaneously.
5epeat. It is important to keep a rhythmic rolling effect between abdomen
and chest. "reathe at your natural pace, however.
Any of the above techniques can and should be practiced everyday. "eing a natural
preventive measure for stress, there are very few side effects. It will take some time
before you observe any profound changes within your body and mind taking place,
but practice diligently and patiently. -ou will eventually reali/e that you have more
energy and are much more rela$ed.