Deep Breathing

Sometimes we can get in the habit of taking deep breaths when we are angry or anxious, but if we practice breathing in times when we aren’t experiencing those emotions we can train our brain to use breathing as a stress reliever before we get angry or upset.  You increase the oxygen supply to your brain with deep breathing and it stimulates the parasympathetic nervous system (that’s the thing that helps you get into a state of calm). Deep breathing and breathing techniques in general help to quiet your mind and take your mind away from worries.

A wise woman suggested that I take deep breaths every hour (that I’m awake of course!). She suggested that I do a  little check-in, readjust and then continue on with my day. Hourly? Not sure I can do that. was my initial response. This wise woman then suggested I set an alarm on my phone to go off every hour. I did and tried this for a couple weeks. No matter what I was doing I stopped, took 3-5 deep breaths, did a little inventory/check-in, readjusted what needed readjusting and continued on. It was tough to keep it up hourly at first and then, I started to reap some benefits.

Here’s how you do it

When you take your deep breaths they need to be belly deep breaths, not just in your chest. The American Institute For Stress has a cool thing to teach kids how to deep breathe. You lie on your back and put a teddy bear on your belly and one hand on your chest. When you take your deep breaths try to move the teddy bear up and down and try not to move your chest. It’s fun, cute and helps you visualize what a deep breath looks like.

I like to close my eyes, but if you are doing this at work, in a meeting or something you may feel funny or get strange looks, do what you can do and what feels right for you. I do this in the car too, don’t worry, I don’t close my eyes there either! Encourage others to breathe with you. I have often said, there’s my deep breathing alarm and everyone in the group/family takes a few deep breaths with me!

Next, after taking 3-5 big belly deep breaths, check in with yourself. Are you holding tension between your shoulder blades (big one for me)? Are you clenching your teeth? Are you hunched over? Have you been thinking of something non-stop and want to snap yourself out of it?

Finally, readjust. If you feel tension in places, roll your shoulders a bit, tilt your head side to side gently, loosen your jaw, bring into your head a happy thought, roll your ankles and your wrists. You are finished, now just go on with your business.

In another hour you will do the same thing. It is truly amazing how an hourly check in with yourself can help ease your tension and train your body to breathe more efficiently.

My Take Away

DEEP BREATHS ARE MIRACULOUS! I know, that sounds like I’m overselling these deep breath thingies, but really, it has helped me immensely reduce stress and anxiety. It’s completely free, it takes very little time to do and after a couple of weeks with my alarm set to take breaths hourly, my body naturally started craving it and I would just naturally take a few deep breaths about every hour. I haven’t been as disciplined lately, but I still have my phone set for two times a day, just in case I get off track. Try it, you won’t regret it and it’s FREE!

Please try this out for a couple weeks. If you do try it, share your experience in the comment section below!