Breathing plays an important role in the stress response. Unfortunately, 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.
Over time, 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.
Fortunately, it is possible to re-learn how to breathe deeply from your diaphragm and help protect yourself from stress.
Belly breathing can help you use your diaphragm properly. Do belly breathing exercises when you’re feeling relaxed and rested.
Practice diaphragmatic breathing for 5 to 10 minutes 3 to 4 times per day.
When you begin you may feel tired, but over time the technique should become easier and should feel more natural.
To do it:
You can place a book on your abdomen to make the exercise more difficult. Once you learn how to do belly breathing lying down you can increase the difficulty by trying it while sitting in a chair. You can then practice the technique while performing your daily activities.
Rectangle breathing:
Look around the room and you will notice lots of rectangles.. The TV/ mirrors/ doors/ windows, you phone. So this is really simple to do wherever you are. Choose a rectangle and follow the breathing guidelines below. Follow around the rectangle 10 times[Image - Long COVID Self-Management - Window or Rectangular Breathing | SaskHealthAuthority]
Pursed lip breathing
This simple breathing technique makes you slow down your pace of breathing by having you apply deliberate effort in each breath.
You can do this any time. It may be especially useful during activities such as bending, lifting, or stair climbing.
Practice using this breath 4 to 5 times a day when you begin in order to correctly learn the breathing pattern.
To do it:
Alternate nostril breathing:
Alternate nostril breathing breath work has been found to have a positive effect on cardiovascular function. It was shown to significantly lower factors such as heart rate, respiratory rate, and blood pressure. It has been shown to enhance the autonomic control of the heart by increasing the parasympathetic modulation (rest and relax) while reducing fight or flight response of the sympathetic nervous system.
Sitting in easy pose (crossed legs) or kneeling. Take your right hand up to your face and position your thumb and index finger like you are about to hold your nose. Your thumb will close your right nostril as you breathe in (inhale) for a count of 4 seconds though your left nostril and then close your left nostril and breathe out of your right nostril for a count of 4 seconds. Complete this 8 times.
To do this:
Breath focus technique
This deep breathing technique uses imagery or focus words and phrases.
You can choose a focus word that makes you smile, feel relaxed, or that is simply neutral to think about. Examples include peace, let go, or relax, but it can be any word that suits you to focus on and repeat through your practice.
As you build up your breath focus practice you can start with a 10-minute session. Gradually increase the duration until your sessions are at least 20 minutes.
To do it:
Lion’s breath
Lion’s breath is an energizing yoga breathing practice that is said to relieve tension in your chest and face.
To do this:
Humming bee breath
The unique sensation of this yoga breathing practice helps to create instant calm and is especially soothing around your forehead. Some people use humming bee breath to relieve frustration, anxiety, and anger. Of course, you’ll want to practice it in a place where you are free to make a humming sound.
To do this:
Using relaxation exercises can also be effective coping skills to reduce your stress and anxiety. Progressive muscular relaxation focuses on alternating between tensing and relaxing different muscle groups throughout the body. This relaxation method is similar to a pendulum. Complete relaxation of your muscles can be obtained by first going to the other extreme (that is, by tensing your muscles).
In addition, by tensing your muscles (a common symptom of anxiety) and immediately relaxing them, the symptom of muscle tension may become a signal to relax over time.
The following youtube video will talk you through this:
Mindfulness has been around for thousands of years, and mental health professionals recognise that mindfulness can benefit people dealing with anxiety, depression, and other mental health conditions.
Mindfulness is about being in touch with and aware of the present moment. So often in our lives, we are stuck in our heads, caught up in the anxiety and worries of daily life. Mindfulness can help you get out of your head and in touch with the present moment.
It is important to note that this type of self-reflection can sometimes bring difficult emotions or thoughts to light, particularly if you have a history of trauma.Some research has also reported that some people may experience significant distress when practicing mindfulness, including increased anxiety symptoms, dissociation, and emotional numbing.
You may find it helpful to practice mindfulness under the guidance of a trauma informed therapist. Referral can be made to the psychology service for further support. https://staffhub.liverpoolft.nhs.uk/working-with-us/mindfulness-and-meditation.htm
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