Breathing for Stress Management
June 30th, 2009 1:27 pmHow long could you survive without breathing? About four minutes before serious, irreversible damage occurs to your brain and body.
Some sports people (free divers) have extended these limits while at the same time slowing their heart beat quite drastically, to about 4 beats per minute. To compare, our normal pulse rate is between 60-70 beats per minute. Breath (or oxygen to be more precise) is the most vital thing for our bodies.
We can do without food for quite a while and we can do without water for some time but lack of oxygen will kill us within minutes. I am a firm believer that chronic, shallow and fast breathing leads to a continual under supply of oxygen which over time will lead to various problems.
Stress and breathing are closely linked:
* when we are stressed, we breathe fast and shallow
* fast, short, shallow breaths =lack of oxygen in the body and brain which in turn leads to tiredness, “fuzzy” thinking processes and low energy – all of these create more stress
* when we are relaxed, our breathing is slower and deeper
* long, slow, deep breaths = good oxygen supply to the brain, clear thinking, good energy levels, feeling good in general, feeling relaxed
Our breath consists of an inhalation and an exhalation. These two parts of the breath have different qualities. Most of us are too busy to pay any attention to our breathing, let alone to the fact that our breath consists of two different parts. Once you pay attention, you will discover a number of interesting things.
Let us start with the basics:
* Inhalation is active, creating activity, movement and it brings about an expansion of the chest. It is the “yang” part of the breath.
* Exhalation is passive, relaxing, about letting go and just being and letting be. It is the “yin” part of the breath.
Are you getting the picture? The logical conclusion is that you need to pay very close attention to your exhalation as it is the “relaxing” part of the breath. This is where you can make an impact quickly and effectively.
You can achieve instant relaxation by making your exhalation a focal point for your mind and exhaling in a particular way. Here is what you need to do:
1. observe your exhalation
2. ask yourself: is it long or short, slow or fast, smooth or jerky?
3. compare the length of your inhalation to the length of your exhalation
4. ask yourself: which one is longer? You may not be sure – so you need to start counting each one silently in your mind.
5. attempt to make them both even by silently counting how long each one takes and adjusting the time it takes to inhale and exhale
6. create a minimum 4 count exhalation and a minimum 4 count inhalation to begin with (your numbers might be higher, this is perfectly ok)
7. continue breathing, keeping both breaths the same length
8. increase your exhalation in relation to your inhalation – make the exhalation 5 counts – take about 5 breaths in that manner
9. Increase your exhalation to 6 counts, keeping the inhalation at 4 counts, again take 5 breaths in that manner
9. keep your mind focussed on the breathing, the sound of the breath, the coolness or warmth of the air, the way it touches the inside of your nostrils
10. if your mind wanders, keep bringing it back to your counting and breathing, let any thoughts simply drift away
11. Your eyes should be closed if possible
12. sit or lie with your spine nice and straight
Your stress will be greatly reduced by now, your mind is thinking clearer and your body is feeling a lot better. Apply this breathing technique whenever stress is starting to mount or you want to wind down at the end of the day, before having a meal, before facing an important decision.
You can also practise the breathing with open eyes (like in a meeting or so, when it is impossible to close your eyes).
The main point is to remember that your breath is your best ally to manage your stress instantly.
