Difference between revisions of "Breathe Deeply"
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== Steps == | == Steps == | ||
===Learning Basic Belly Breathing=== | ===Learning Basic Belly Breathing=== | ||
| − | #Take a slow, deep breath in through your nose. Let the air completely fill your lungs. Resist the urge to exhale quickly before you've fully inhaled. It definitely takes some practice, since most of us are in the habit of taking quick, shallow breaths instead of long, deep ones. Focus on breathing in as much as you can through your nose, which has tiny hairs that filter out dust and toxins so they can't reach your lungs.<ref>http://www.health.harvard.edu/newsletters/Harvard_Mental_Health_Letter/2009/May/Take-a-deep-breath</ref> | + | #Take a slow, deep breath in through your nose. Let the air completely fill your lungs. Resist the urge to exhale quickly before you've fully inhaled. It definitely takes some practice, since most of us are in the habit of taking quick, shallow breaths instead of long, deep ones. Focus on breathing in as much as you can through your nose, which has tiny hairs that filter out dust and toxins so they can't reach your lungs.<ref name="rf1">http://www.health.harvard.edu/newsletters/Harvard_Mental_Health_Letter/2009/May/Take-a-deep-breath</ref> |
#*As we go about our days, we often breathe in a quick, shallow way without being conscious we are doing so. Daily stresses distract us from being aware or mindful of the way we are breathing. | #*As we go about our days, we often breathe in a quick, shallow way without being conscious we are doing so. Daily stresses distract us from being aware or mindful of the way we are breathing. | ||
#*Deep breathing will help you be more mindful of your body. Feel the air enter your lungs and fill them up. When you're concentrating on taking a deep breath, your worries are pushed aside for the time being. | #*Deep breathing will help you be more mindful of your body. Feel the air enter your lungs and fill them up. When you're concentrating on taking a deep breath, your worries are pushed aside for the time being. | ||
| − | #Let your stomach expand. As you draw in a deep breath, let your stomach expand by an inch or two. The air should travel all the way to your diaphragm, causing your belly to round out as it fills. If you watch a baby sleep, you see that babies belly-breathe naturally. Their stomachs, not their chests, rise and fall with each breath.<ref | + | #Let your stomach expand. As you draw in a deep breath, let your stomach expand by an inch or two. The air should travel all the way to your diaphragm, causing your belly to round out as it fills. If you watch a baby sleep, you see that babies belly-breathe naturally. Their stomachs, not their chests, rise and fall with each breath.<ref name="rf1" /> As adults, we get conditioned to take shallow breaths instead of belly breaths. When we hold in our emotions, we tend to suck in our stomachs, tensing up rather than relaxing when we breathe. When you learn how to breathe properly, this tension goes away. |
#*Lay down, stand, or sit upright as you breathe. It's more difficult to draw in a full breath if you're in a slouched position. | #*Lay down, stand, or sit upright as you breathe. It's more difficult to draw in a full breath if you're in a slouched position. | ||
#*Place one hand on your belly, and the other on your chest, as you inhale. You can tell you're breathing deeply and properly if the hand on your belly rises out further than the one on your chest as you inhale. | #*Place one hand on your belly, and the other on your chest, as you inhale. You can tell you're breathing deeply and properly if the hand on your belly rises out further than the one on your chest as you inhale. | ||
| − | #Exhale fully. Let out your breath slowly through your nose. As you breath out, pull in your belly toward your spine. Exhale all of the breath in your lungs. After you exhale, take in another deep breath through your nose and continue breathing deeply. Try to exhale for twice as long as you inhale, and fully expel the air. <ref>http://psychcentral.com/lib/learning-deep-breathing/0003203</ref> | + | #Exhale fully. Let out your breath slowly through your nose. As you breath out, pull in your belly toward your spine. Exhale all of the breath in your lungs. After you exhale, take in another deep breath through your nose and continue breathing deeply. Try to exhale for twice as long as you inhale, and fully expel the air. <ref name="rf2">http://psychcentral.com/lib/learning-deep-breathing/0003203</ref> |
#Try breathing deeply five times in a row. Inhaling and exhaling counts as 1 time. This immediately calms you down by slowing your heart rate and blood pressure, as well as distracting your mind from stressful thoughts. Get in a comfortable position and practice deep breathing correctly 5 times in a row. | #Try breathing deeply five times in a row. Inhaling and exhaling counts as 1 time. This immediately calms you down by slowing your heart rate and blood pressure, as well as distracting your mind from stressful thoughts. Get in a comfortable position and practice deep breathing correctly 5 times in a row. | ||
#*Remember that your stomach should expand an inch or so from your body, further than your chest expands. | #*Remember that your stomach should expand an inch or so from your body, further than your chest expands. | ||
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#*The more you practice deep breathing, the more natural it will feel. After all, as a baby you breathed deeply with each breath you took. | #*The more you practice deep breathing, the more natural it will feel. After all, as a baby you breathed deeply with each breath you took. | ||
===Using Deep Breathing to Calm Down=== | ===Using Deep Breathing to Calm Down=== | ||
| − | #Count to four as you inhale slowly. As you take in air through your nose, count from one to four, making sure not to rush. This counting exercise will help you regulate your breaths and concentrate on breathing deeply. Remember to let your belly move outward and breathe from your diaphragm.<ref>http://www.drweil.com/drw/u/ART00521/three-breathing-exercises.html</ref> | + | #Count to four as you inhale slowly. As you take in air through your nose, count from one to four, making sure not to rush. This counting exercise will help you regulate your breaths and concentrate on breathing deeply. Remember to let your belly move outward and breathe from your diaphragm.<ref name="rf3">http://www.drweil.com/drw/u/ART00521/three-breathing-exercises.html</ref> |
#*This breathing exercise acts as a kind of sedative. Whenever you're feeling particularly stressed out or in need a quick way to calm down, find a quiet place to practice 4-7-8 breathing. | #*This breathing exercise acts as a kind of sedative. Whenever you're feeling particularly stressed out or in need a quick way to calm down, find a quiet place to practice 4-7-8 breathing. | ||
#*You can also use this breathing exercise to help you fall asleep. | #*You can also use this breathing exercise to help you fall asleep. | ||
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#Repeat four a total of four breaths. Breathe in again, hold it, and exhale completely. Remember to count every time so that the 4-7-8 ratio always stays the same. After four breaths, you should feel a sense of calm. Repeat the exercise for several more breaths if needed. | #Repeat four a total of four breaths. Breathe in again, hold it, and exhale completely. Remember to count every time so that the 4-7-8 ratio always stays the same. After four breaths, you should feel a sense of calm. Repeat the exercise for several more breaths if needed. | ||
===Trying an Energizing Breathing Technique=== | ===Trying an Energizing Breathing Technique=== | ||
| − | #Sit in an upright position. Sit in a straight-backed chair, and hold your spine erect. This is the correct starting position for a breathing exercise called the Bellows technique, a combination of deep breathing and rapid breathing. Since it is meant to help you get energized, so it's better to do it sitting than lying down.<ref>http://www.amsa.org/healingthehealer/breathing.cfm</ref> | + | #Sit in an upright position. Sit in a straight-backed chair, and hold your spine erect. This is the correct starting position for a breathing exercise called the Bellows technique, a combination of deep breathing and rapid breathing. Since it is meant to help you get energized, so it's better to do it sitting than lying down.<ref name="rf4">http://www.amsa.org/healingthehealer/breathing.cfm</ref> |
#Start by taking several deep, full breaths. Inhale slowly and fully, then exhale slowly and fully. Repeat at least four times, so that you're completely relaxed. | #Start by taking several deep, full breaths. Inhale slowly and fully, then exhale slowly and fully. Repeat at least four times, so that you're completely relaxed. | ||
#Breath in and out of your nose quickly for 15 seconds. Keep your mouth closed and breath in and out of your nose as fast as you can, taking quick but deep breaths. The breaths should still be diaphragm breaths, but you want to breathe in and out as fast as you can. | #Breath in and out of your nose quickly for 15 seconds. Keep your mouth closed and breath in and out of your nose as fast as you can, taking quick but deep breaths. The breaths should still be diaphragm breaths, but you want to breathe in and out as fast as you can. | ||
