Can’t Feel Pretty If You’re Stressed Out! (How to Breathe) Part Six

As stated in part five, stress can certainly cause illness, so it’s important to know how to get one’s body to relax. A relaxation response can be achieved through a variety of techniques. It doesn’t matter which technique one chooses, because all have the same physiological effect---a state of deep relaxation.

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The most popular techniques are meditation, prayer, progressive relaxation, self-hypnosis, and biofeedback. In order to produce the desired long-term health benefits, use the relaxation technique for at least 5 to 10 minutes each day.

In order to produce deep relaxation, one must learn how to breath properly. One of the most powerful methods of producing less stress and more energy in the body is by breathing with the diaphragm. Diaphragmatic breathing activates the relaxation centers in the brain and provides the capability to control one’s nervous system from becoming overactivated.

The following provides the instructions needed for diaphragmatic breathing:
1. Find a comfortable and quiet place to lie down or sit.
2. Place your feet slightly apart. Place one hand on your abdomen near your navel. Place the other hand on your chest.
3. You will be inhaling through your nose and exhaling through your mouth.
4. Concentrate on your breathing. Note which hand is rising and falling with each breath.
5. Gently exhale most of the air in your lungs.
6. Inhale while slowly counting to four. As you inhale, slightly extend your abdomen, causing it to rise about one inch. Make sure that you are not moving your chest or shoulders.
7. As you breathe in, imagine the warmed air flowing in. Imagine this warmth flowing to all parts of your body.
8. Pause for one second, then slowly exhale to a count of four. As you exhale, your abdomen should move inward.
9. As the air flows out, imagine all your tension and stress leaving your body.
10. Repeat the process until a sense of deep relaxation is achieved.

In this next article, I will share a popular technique for coping with stress called, “progressive relaxation.”
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Disclaimer: I am an avid reader with a craving for learning about life itself, especially when conce
s health, happiness, outer and inner beauty. I am not a medical professional. I am just someone having a need to share what I’ve learned and discovered.