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Article: Deep Breathing for Stress Management - by Brenda Frezell |
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Deep Breathing for Stress Management Take a deep breath ... ..And Relax! When you are under stress, your muscles become tense and your breathing rapid. Your heart rate increases and you may even start to perspire. One of the easiest (and best) ways to slow this response is to breathe deeply and slowly. If it sounds simple, it is. Deep breathing doesn't always feel natural to adults. Babies breathe in the area beneath their ribs, going in and out as if they're inflating and deflating a balloon. Most adults breathe from the upper chest. This causes shallower breathing, so less oxygen is taken in. Oxygen is the most vital nutrient for our bodies. As a result the blood is forced to move through the system quickly so that enough oxygen reaches the brain and organs. Higher blood pressure results. Effective breathing diminishes the effects of high blood pressure. You should take time to practice deep breathing each day, especially when under stress. You can sit, stand, or lie down when breathing deeply and, if at all possible, wear comfortable clothing. Begin breathing in through the nostrils. Counting to five, silently saying the word "in," and let your lower stomach fill with air. Then counting again to five, silently saying the word "out," as you let the air escape through your mouth. Perform this deep breathing for two minutes or more each time. With practice, you will be able to count slowly to ten or higher. There is a common saying in yoga: When you can control your breath, you can control everything. The practice of yoga has been around for more than 5,000 years. By learning to breathe deeply, you may find that the yogis are on to something. |
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Brenda Frezell is a freelance writer who blossomed in frosty state of Michigan. Amidst the cold, she attended Michigan State University and has a bachelor’s degree in English Literature. When not creating or devouring words, she spends time with her husband, Michael, and West Highland White Terrier, Joseph. She can also be found on her web site www.brendafrezell.com. |
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