Breathing exercises against stress.
In moments of serious emotional stress, strong fright or nervous our breath goes astray, becomes rapid or difficult.
To bring the situation under control, we only need to take a deep breath, said Dr. Herbert Benson.
In the 1970-ies cardiologist Herbert Benson noticed that yoga, meditation and tai Chi – that is, all practices that help to deal with stress – much emphasis on the technique of proper breathing. This became the basis of the study, which, in the words of Benson, does not claim to discovery, but merely a scientific confirmation of the ancient wisdom.
What is proper breathing?
Yoga is considered to be the correct belly breathing, or diaphragm. So breathing newborn children. Try to switch to belly breathing and you will immediately feel the tranquility and peace. However, for an adult accustomed to thoracic breathing. In moments of anxiety, anger, excitement or stress it becomes frequent or inconsistent. The brain begins to receive less oxygen, and it sends a signal of danger, which only aggravates the condition of neurosis.
How does the relaxation response?
In his book “the relaxation Response” (“The Relaxation Response”) Dr. Benson from a scientific point of view explains the impact of deep breathing on the organism. Benson offers a “relaxation response” to stress as an alternative to the usual reaction of “hit and run”, triggering the release of adrenaline and noradrenaline. These hormones contribute to the appearance in humans “super-powers” that can be the salvation in a critical situation. But in everyday life, they most often we do not need.
Instead of convulsive action in a stressful situation it is better to just take a deep breath, the air filled not only the lungs but also the abdomen. In the result, the cells will become saturated with oxygen and cleansed of carbon dioxide, heart rate will slow down, the synthesis of stress hormones decrease, blood flow will improve and the tension subsides.
The problem is that not all critical situations can take a deep breath. This occurs as a result spasm of the diaphragmatic muscles, which ceases to pass the air in the lower part of the lungs. As a result, they are unable to fully open and filled with air. Time to switch to belly breathing under stress, under the force of all units. To master this shift, you need to exercise regularly, practice yoga, meditation or breathing exercises. For example, it is possible to regularly do an exercise that we present below.
Breath-antistress
This breathing exercise is helpful. It teaches how to control emotions, normalizes blood pressure, improves the cardiovascular system and helps relax:
lie on your back so that you feel comfortable;
bend your knees and pull them toward your chest. Grasp shins with hands, relax your shoulders and tap their gender. Lower chin to chest, to maximally lengthen the neck. Relax and close eyes;
breathe with your belly. When you inhale, the stomach should gently put pressure on your hips and raise them. When you exhale your hips will go down. Do not strain your legs. Let all the movements are smooth and natural;
gently start to swing right and left without any sudden movements. The speed and large amplitude are not needed here;
coordinate breathing with the rocking. On the inhale deviate to the right, on the exhale, return to starting position. In the next breath deviate to the left, etc.;
shake in a few minutes. Feel complete relaxation. Ensure that you were relaxed and comfortable. Don’t overdo it. You can gradually increase the time of exercise;
to feel calm enough to do 40 breaths stomach per day.
