Deep breathing can be an important coping skill to learn. It may sound silly, but many people do not breathe properly. Natural breathing involves your diaphragm, a large muscle in your abdomen. When you breathe in, your belly should expand. When you breathe out, your belly should fall. Overtime, people forget how to breathe this way and instead use their chest and shoulders. This causes short and shallow breaths, which can increase stress and anxiety.
Place your hand just beneath your navel so you can feel the gentle rise and fall of your belly as you breathe. Breathe in. Pause for a count of three. Breathe out. Pause for a count of three. Continue to breathe deeply for one minute, pausing for a count of three after each inhalation and exhalation. I found that 85% of my own clients have shallow breathing habits and once they learn deep breathing, they report a sense of well being and deep relaxation.
Or alternatively, while sitting comfortably, take a few slow deep breaths and quietly repeat to yourself I am as you breathe in and at peace as you breathe out. Repeat slowly two or three times. Then feel your entire body relax into the support of your chair.
Count down slowly from 10 to 0. With each number, take one complete breath, inhaling and exhaling. For example, breathe in deeply, saying 10 to yourself. Breathe out slowly. On your next breath, say nine, and so on. If you feel lightheaded, count down more slowly to space your breaths further apart. When you reach zero, you should feel more relaxed. If not, go through the exercise again.
While sitting, take a break from whatever you are doing and check your body for tension. Relax your facial muscles and allow your jaw to open slightly. Let your shoulders drop. Let your arms fall to your sides. Allow your hands to loosen so there are spaces between your fingers. Uncross your legs or ankles. Feel your thighs sink into your chair, letting your legs fall comfortably apart. Feel your shins and calves become heavier and your feet grow roots into the floor. Now breathe in slowly and breathe out slowly.
It can take some time to re-learn how to breathe. The more you practice, the easier it becomes. Take some time each day to practice this exercise. You can do it anywhere.
Try to practice this exercise at a time when you are already relaxed. This will make it easier to take deeper breaths.
If you are having trouble taking deep breaths, try breathing in through your nose and exhaling through your mouth. Also, slowly count to five in your head as you breathe in and out.
Dr. George Grant is considered by his peers as Canada‘s Wellness Ambassador & Champion. He is the founder & CEO of Academy of Wellness in 1983. Dr Grant enjoys a stellar academic background as well as a fascinating career in research. He is a scientist, professor, analytical chemist, toxicologist, pharmacologist, microbiologist, nutritionist, biofeedback, stress management & pain specialist, and indoor air quality specialist. Dr Grant is the author of 7 best selling books, former Scientist at University of Saskatchewan‘s Faculty of Pharmacy and Nutrition, Professor at Seneca College in Toronto, and Senior Consultant for Health Canada as well as in private practice.
Prof. Dr. Grant is among International Who’s Who of Professionals. He has 100 published articles, conference presentations, book reviews and 7 bestselling books, including a chapter in 100 ways to improve your life with Mark Victor Hanson, the author of Chicken Soup for the Soul. Dr Grant helped 7 Olympic athletes to remain competitive. Dr. Grant helped thousands of his clients, corporations and non profit organizations worldwide through his passion for wellness and compassion for his clients. He pioneered the research of Beta Endorphins on SIDS at the Faculty of Pharmacy, University of Sask., Saskatoon, Sask. Canada in 1981.