Deep-Breathing exercise

 Deep breathing in times of stress, at any time during the day, brings many benefits such as better blood circulation, reduced anxiety, and lower blood pressure.

 

 Deep-Breathing exercise

Respiration is the automatic activity of the body controlled by the respiratory center of the brain. When we feel stressed, our breathing rate and pattern change as part of a ‘fight or flight response’.

Fortunately, we too have the power to deliberately change our breathing. Scientific studies have shown that controlling your emotions can help you to manage stress and stress-related conditions. Respiratory control is also used in practices such as yoga, tai chi, and other forms of meditation. Many people use their breathing to help promote relaxation and reduce stress.

The main function of the respiratory system is to absorb oxygen and release carbon dioxide through the lungs. The muscles that control the movement of the lungs are the diaphragm (the muscle sheet below the lungs) and the muscles between the ribs.

When a person is depressed, his or her breathing pattern changes. Typically, an anxious person inhales small, shallow air, using the shoulders instead of the diaphragm to move air and expel it from their lungs. This breathing pattern disrupts the balance of gases in the body.

Excessive breathing, or hyperventilation, can increase feelings of anxiety by making the physical symptoms of depression worse. Controlling your breathing can help improve some of these symptoms.

 


 

Deep Breathing


Most people inhale small, shallow air into their chest. It can make you feel anxious and exhausted. In this way, you will learn how to breathe more deeply, until you reach your stomach.

    Get comfortable. You can lie on your back on the bed or on the floor with a pillow under your head and knees. Or you can sit in a chair with your shoulders, head, and neck up and back.
    Breathe through your nose. Let your stomach fill with air.
    Breathe through your nose.
    Put one hand on your stomach. Put one hand on your chest.
    As you breathe out, feel your stomach rise. As you breathe out, feel your lower abdomen. The hand on your stomach should move more than the hand on your chest.
    Take another three full, deep ones. Breathe fully into your abdomen as it rises and falls with your breath.

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