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The body's natural relaxation response is a powerful antidote to stress. In order to activate this relaxation response, you may choose to do visualization, progressive muscle relaxation, meditation, yoga, and deep breathing. Deep breathing stress reduction is one of the best ways to lower stress in the body. This is because when you breathe deeply it sends a message to your brain to calm down and relax. This prevents the things that happen to you when you are stressed – increased heart rate, fast breathing, and high blood pressure – from happening.
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Here's how to do deep breathing:
The first method is to stand erect with your feet shoulder-width apart, your hands relaxed downward, and your eyes closed. Focus on your lower abdomen and imagine a small balloon in that space. Breathe in slowly and deeply through your nostrils, imagining the balloon inflating slowly. Hold for a few seconds, and then slowly exhale through your mouth, this time imagining the balloon gently deflating. Repeat the procedure ten times.
Another way of doing it is to sit comfortably with your back straight. Put one hand on your chest and the other on your stomach. Breathe in through your nose, noticing how the hand on your stomach rises as you do. Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. Continue doing this, and see how your lower abdomen rises and falls as you do. If you find it difficult breathing from your abdomen while sitting up, try lying on the floor. Put a small book on your stomach, and try to breathe so that the book rises as you inhale and falls as you exhale.
When you take deep breaths from the abdomen, rather than shallow breaths from your upper chest, you inhale more oxygen. The more oxygen you get, the less tense, short of breath, and anxious you feel. This is the secret to breathing stress reduction.
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