How to Stop Stress and Anxiety With Deep Breathing
How to Stop Stress and Anxiety with Deep Breathing. Air is essential to life. Oxygen is one of the essentials of life.
From the moment we are born, taking in that first breath is imperative for us to continue.
Breath is more important than food, or even water.
We can live a time without either of those but we can only live a few minutes without oxygen.
Believe it or not, even though breathing is natural, there are ways to improve your breathing so that when you take in air, you are doing so in the most efficient way possible.
Take a few moments to watch how a baby or small child breathes. They breathe from their diaphragm, but as adults, due to stress and other issues we tend to breath more shallow and more rapidly.
Poor Breathing, Shallow Breathing when under Stress
This can increase our chances for hypertension, and other circulatory illnesses.
How to Stop Stress – Improper and Poor breathing can:
- increase stress levels
- inhibit your ability to concentrate
- cause body pain like lower back pain.
- contribute to poor digestion
- increase hypertension
- increase circulatory problems
Knowing this, you can see how important it is to discover what proper breathing is like, and mindfully practice it, until it becomes second nature like it was when you were a child.
How to Stop Stress – Yoga helps with Breathing, Reduces Stress and Anxiety
A really good way to practice breathing appropriately is to incorporate Yoga into your daily routine. Yoga is a breath centered, and core centered, exercise program that addresses the mental, physical and spiritual nature of humans. You will learn how to breath properly, and how to be present in your mind and body at any given moment during the day whether you’re working, exercising or are at rest. If you’re willing to spend just a few minutes daily doing breathing exercises you will see a huge difference in your overall health.
- Learning how to breathe deeply and slowly gives you a sense of well-being.
- Slow breathing gives a feeling of inner quiet and control over one’s emotions.
In general, many people do not understand the importance of breathing properly, nor how to breathe properly.
Most of us breathe with short and shallow breaths, which doesn’t carry adequate amounts
of oxygen to the brain or the blood stream for optimal health.
In yoga, breathing is an art where deep breaths are taken to fill the lungs to their entirety with concentration on the process.
Julie shares a Positive Breathing Technique
Julie shares a positive breathing Technique. Feel Calm and tranquil.
We use the breath as a guide. Positive Breath Sequence.
- Sit in comfortable position. Use a chair if you like.
- Inhale, draw breath in through nose, lungs, and stomach.
- Exhale from lower part of stomach up through lungs,
up through heart and out through the nose.
- 4 seconds inhale, 4 seconds exhale
- Inhale Health, Exhale Disease
- Inhale Strength, Exhale Weakness
- Inhale Compassion, Exhale Judgement
- Inhale Gratitude, Exhale Desire
- Inhale Love, Exhale Ego
Deeply inhale and exhale.
Keeping eyes closed, stay in this silent frame of mind.
Use this quietness to seal in this technique.
Affirmation that Julie uses:
I am happy, healthy, holy, beautiful on the inside as well as on the outside.
Creative in all thoughts, words, and actions, continuing to draw positive light and love into my life.
How to Stop Stress – Proper Deep Breathing to Stop Stress and reduce anxiety can:
- decrease stress levels
- heighten your ability to concentrate and increase mental clarity
- increase endorphins and the “feel good” neurotransmitters
- contribute to improved digestion
- increase oxygen and circulation to your heart and all parts of the body
- improve your sleep
So – remember to breathe deeply and take time to relax, and time for yourself!
Tiffany (NatureMom) says
Great article! I have become much more aware of how breathing affects my mood and my stress levels in the past few years. It is amazing how you can turn things around by sitting down and doing nothing but concentrating on your breathing for 10 minutes.
Aurelia Williams says
Great information!! I’ve never heard of ‘rebounding’!! I found all of these tips to be very helpful! I do know that when I slow down and just take deep slow breaths that I feel so much better!!
Kelly McCausey says
Thanks for sharing good advice Diana!
I read once somewhere that the first thing we do wrong in many difficult situations is to hold our breath 🙂 Funny isn’t it?
Diana Walker says
Hi Tiffany & Aurelia & Kelly! Thanks so much for your comments.
So true, Tiffany – just a few minutes of focusing on breathing can make all the difference in the world.
Oh, Aurelia – yes, I used to use the rebounder, especially in winter, when there is too much snow and ice to go out as much. I have used it recently but still own one – and it is incredible for moving the circulation (and also like giving your feet a reflexology treatment at the same time!)
Really good point, Kelly – yes, that is a strange reflex, isn’t it? and what a perfect time if we can remember to just breath in and out slowly and rhythmically!!
Angela Wills says
I took a bunch of good, deep breaths while reading your post, Diana!
Great tips. Luckily I don’t have any built-in breathing problems like Asthma or Allergies but I also have a tendancy not to breathe deeply.
You know what’s funny? I think deep breathing for me is a psychological thing too because I remember when I was a kid and my mom got upset she’d take deep breaths. Funny – she knew what to do to calm down though.
Definitely something to remember. I saw a lady on Dr. Oz one time who looked really, really young and she said one of her tips was to breathe deeply!
Thanks for the great post.
Just reading this article made me mindful of my breathing. I know I don’t do enough deep breathing.
Usually when I get stressed I tend to breath more rapidly. I can feel myself get red like in the cartoons with my head about to explode with steam – I guess that is the hot blooded Irish in me – the red hair doesn’t help either. ;>
Funny, just the other day I was stressed over a missing notebook and my 11 year old says “Just Breath”. Wise young man. Must get that from his father. 🙂
Diana Walker says
Thanks, Angela! Thanks for sharing your story about your Mom and also the Dr. Oz show tip for deep breathing.
Sometimes it is the simple things in life – like breathing – that can make all the difference!
Loved your input!
Diana Walker says
Yes, it seems we need to be reminded to take deep breaths, and it takes a while for the habit to develop. That’s why yoga really helps me since breathing is a key element in it.
lol…. “I can feel myself get red like in the cartoons with my head about to explode with steam – I guess that is the hot blooded Irish in me – the red hair doesn’t help either. ;>” …. that was funny!
And very descriptive!!
And how cool that your son reminded you to “Just Breathe” … fantastic!
Heather @ Planner for Moms says
You know awhile back I use to take Yoga and did deep breathing then moved away from it for awhile. Now I’m taking Pilates and I have noticed such a huge difference with deep breathing and stress, I honestly forget how effective it was. Just today in class our teacher did a deep breathing exercise and I went into the clas with the tightest muscles ever, and then left the class feeling SO relaxed! It really does help. Great article!
Diana Walker says
Hi Heather! Thanks so much for your comments.
That is so wonderful that today in class you were doing a deep breathing exercise, and how dramatic the results were for you with the breathing and the movement.
I know, I always intend to do yoga postures at home for myself, but I’m much more consistent when I go to class and have someone ELSE reminding me what to do.
Oh, and I checked out your website – I love what you are offering!
Have a great day!