Help For Stress – Filled Times
By Paula Becker
Use Your Breath To Reduce Stress
The most powerful way to decrease stress is through your breathing. When we are stressed and worried our muscles tighten and our breathing becomes fast and shallow. Many people notice that they will even hold their breath for periods of time. Muscle tension and shallow breathing add to anxiety and decreases our ability to think clearly. Remarkable improvements to health and mood can be experienced simply by increasing the amount of oxygen in the body.
This simple and effective process can be used anytime and in almost any setting:
Sit or stand so that your back is straight and both feet are on the floor.
Bring your attention into your body and your awareness onto your breath.
Slowly take a breath through your nose counting to five. Let your lungs fill from the bottom, expanding your belly first and then your chest.
Release air slowly out of your mouth to the count of eight.
The idea is not only to breathe more deeply, but to reduce the number of breaths taken from 10 or 12 per minute down to 4 or 5 per minute.
Practice this for three to five minutes or stop periodically throughout the day and take one minute to breathe in this manner.
As you practice this kind of slow deep breathing you will find yourself less anxious and more energetic. Changing your breathing pattern to this type of healthy breathing takes practice and concentration. Use a cell phone timer or a timer on your computer to help to remember to stop and breathe.
Paula Becker is a licensed psychologist and Director of InnerLight Healing Center (Formerly Burnsville Counseling and Healing Center). For information about stress reduction and wellness programs for individuals, businesses or churches, visit our website at http://www.counselingandhealing.com or call 952-435-4144
By Paula Becker
Use Your Breath To Reduce Stress
The most powerful way to decrease stress is through your breathing. When we are stressed and worried our muscles tighten and our breathing becomes fast and shallow. Many people notice that they will even hold their breath for periods of time. Muscle tension and shallow breathing add to anxiety and decreases our ability to think clearly. Remarkable improvements to health and mood can be experienced simply by increasing the amount of oxygen in the body.
This simple and effective process can be used anytime and in almost any setting:
Sit or stand so that your back is straight and both feet are on the floor.
Bring your attention into your body and your awareness onto your breath.
Slowly take a breath through your nose counting to five. Let your lungs fill from the bottom, expanding your belly first and then your chest.
Release air slowly out of your mouth to the count of eight.
The idea is not only to breathe more deeply, but to reduce the number of breaths taken from 10 or 12 per minute down to 4 or 5 per minute.
Practice this for three to five minutes or stop periodically throughout the day and take one minute to breathe in this manner.
As you practice this kind of slow deep breathing you will find yourself less anxious and more energetic. Changing your breathing pattern to this type of healthy breathing takes practice and concentration. Use a cell phone timer or a timer on your computer to help to remember to stop and breathe.
Paula Becker is a licensed psychologist and Director of InnerLight Healing Center (Formerly Burnsville Counseling and Healing Center). For information about stress reduction and wellness programs for individuals, businesses or churches, visit our website at http://www.counselingandhealing.com or call 952-435-4144
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