Actually Manage Stress By Developing A Powerful Deep Breathing Practice

Develop A Powerful Deep Breathing Practice

About twenty years ago I took a stress management course, and it was life changing for me because I learn how to actually manage stress by developing a powerful deep breathing practice that I continue to use to this day. 

Sadly, we’re bombarded with multiple stress-inducing factors on an everyday basis. From incessant pressure at work to responsibilities at home that never seem to end, life can be a challenge.

That said, stressors don’t have to be small things that build up over time. They can also be one big life event that comes out of nowhere and turns your world upside down.

Whichever way stress burrows into your life, the problems of dealing with it are the same. Luckily, one technique that’s proven to be successful at managing stress is the practice of deep breathing. This calming technique has many benefits besides lowering stress levels, such as improved blood flow and helping you sleep better.

So, keep reading to discover how deep breathing can make you healthier, stronger, and less anxious.

What Is Deep Breathing?
Deep breathing is a technique used to help you achieve inner peace and a sense of calm. The whole point of deep breathing is that it allows you to breathe through your abdomen, rather than the shallow breathing we typically do through our chest.

What abdominal breathing does is help control the nervous system by reducing the release of stress hormones. Thus, it encourages the body to calm down and relax, decreasing anxiety levels.

Therefore, this boosts your overall well-being. Deep breathing through the abdomen also prevents various illnesses and conditions, like high blood pressure, obesity, and Type-2 diabetes.

Moreover, deep breathing helps you focus more on what you’re doing. So, rather than make rash decisions, you can take your time to think things over.

How Does Deep Breathing Work?
Deep breathing allows you to boost the amount of oxygen in your bloodstream. Having more oxygen means your cardiovascular system works double time.

Then, as soon as your brain detects this substantial amount of oxygen in your system, it responds by doing several things. The first of these things is that it reduces the concentration of stress hormones. So, as a result, you calm down, and you become less stressed.

Follow these steps to perform basic deep breathing exercises:
1. First, put your right hand on your abdomen near your navel.
2. Next, place your left hand on the center of your chest.
3. Some people find it helpful to close their eyes, so you can try that and see if you feel comfortable.
4. Inhale and exhale fully a couple of times to shift from chest to abdominal, or diaphragmatic, breathing.
5. Next, inhale deeply while focusing on the rising of the abdomen as the lungs fill with air.
6. As you do this, it should cause your belly to expand about an inch.
7. Then, slowly let out your breath.
8. While exhaling, most of the movement should be in the area underneath your right hand. Your chest should only move slightly.
9. Each time you breathe in and out, focus on how you feel.
10. Repeat anywhere from 5–7 times.

Benefits of Deep Breathing
When you’re calm and relaxed, you breathe through your nose and take slow, even breaths. But then, something stresses us out, and our ‘fight or flight’ response kicks in.

This is when our breathing becomes more rapid and shallow to increase our oxygen supply. More oxygen means more blood rushing to our extremities, allowing us to run for cover or fight for our lives.

Yet, in today’s modern world, we neither run nor fight. Instead, we create this imbalance of oxygen and carbon dioxide that has no way of escaping, which affects our health and well-being.

Here are a few physiological benefits of controlled, deep breathing:
• Lowered heart rate and blood pressure
• Reduced build-up of lactic acid in muscle tissue
• Stronger immune system
• A boost in physical energy
• Reduced levels of stress hormones
• A renewed blanched of oxygen and carbon dioxide levels in the blood
• Increased feelings of calm and relaxation

Deep Breathing Tips and Ideas
Here are some tips and ideas you can use the next time you’re using the deep breathing technique to help you reverse your stress responses and feel calmer.

• The idea to going from chest breathing to abdominal breathing is those first two full exhalations.
• Pushing out the air from the bottom of our lungs creates a vacuum that will allow you to switch to abdominal breath on your next inhalation. Next, pause for a second or two before inhaling slowly.
• The recommended breathing is through the nose. Yet, it takes a while for some people to get used to nostril breathing. So, in the meantime, you can breathe through your mouth until you’re more comfortable.
• Avoid taking more than five deep breaths. More than five breaths make most people feel light-headed. If this sounds familiar, take 2–3 breaths at a time to avoid feeling giddy or off-balance.

Let us know any ideas, comments or questions below. 

Like & Share if you found value here today

Learn more about Wendy Bottrell here - https://wendybottrell.com  

We believe walking is a wonderful practice for overall good health and wellbeing. Walking outdoors will help improve your brain power and definitely helps reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power.

“Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day  )

Join our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration Here 

Let us know any ideas, comments or questions below. 

Like & Share if you found value here today using the social media buttons on this blog post at the top of the page. 

Learn more about Wendy Bottrell here - https://wendybottrell.com

Check out our resource page here  

Get in touch with us and let us know how we can help you. 

---

Discover practices to open your heart, release fear & calm your emotions

Connect to your inner joy through Qigong’s Xi breathing