Just Breathe!

A simple technique for breathing deeply

Deep breathing reduces anxiety and stress and lowers your heart rate and blood pressure. Why? Because breathing signals your brain to turn down your sympathetic nervous system (fight or flight) and to turn up your parasympathetic nervous system (rest and digest), which helps you to calm. When you breathe - deeply - you feel more connected to your body, and your mind is quieted. Try this:

(1) Sit upright or lie on your back comfortably.

(2) Inhale deeply so that your belly rises (placing your hand on your belly can help your awareness); inhale for a slow count of 5.

(3) Pause for a count of 1.

(4) Exhale deeply to a slow count of 7.

(5) Pause for a count of 1.

(6) Repeat this process several times.

The ideal breathing rate is about 4-7 times per minute. The benefit is in exhaling longer than you are inhaling, which resets your nervous system. Why not take a few minutes to stop what you are doing and breathe deeply now?