“Breathing to relax is easy. You already know how to do it.“
The self-quarantine imposed by COVID-19 has left many of us stressed out. For those of us working from home, you may think you’re in a more relaxed atmosphere, but the truth is, you’re not.
Working from home means you may be simultaneously managing work tasks, household needs, and caregiver responsibilities, which are all adding to and increasing stress. If you are not employed or not able to work, the risk of you having more stress increases.
Stress can begin to manifest in many ways: getting upset at a household member, being easily frustrated, skin breakouts, dental issues, weight gain and more. Some things to watch for to recognize stress before it evolves into a major event:
• Feeling frazzled or anxious
• Anxious activity such as nail biting, hair twirling, other personal tics
• Increased levels of impatience – with yourself and others
• Low energy
• Insomnia
• Headaches
• Stomach upset
• Loss of sexual desire
How can you manage stress better and relax? What I mean is, can you really relax? Let’s start with something simple like breathing. We all know how to do it. Deep breathing increases the supply of oxygen to your brain and stimulates the parasympathetic nervous system, which promotes a state of calmness. Breathing techniques connect you to your body and bring awareness away from the stress.
On almost every medical show when the doctor or paramedic is faced with an anxious or traumatized patient, one of the first things they do is tell the patient to take deep slow breaths. And it’s not just television. There is documented scientific evidence that slow breathing has significant positive effects on the respiratory, cardiovascular, cardiorespiratory and the autonomic nervous systems.
How to Breathe to Relax
Breathing exercises will relax your mind and body. It follows that progressive muscle relaxation reduces excess muscle tension. Find a quiet space for 1-3 minutes and sit or lay comfortably. You can stay at your desk or move to another spot. Close your eyes. Start with simple breathing. With each breath in, silently say to yourself, I am breathing in. With each exhale, silently say to yourself, I am breathing out. Try to slow each subsequent breath. Count the breaths and slow them down to a one-one thousand count in and out. This works with children as well.
Feel the difference this breathing is making in how you feel. Imagine the tension draining out of your shoulders, neck, torso, arms, fingers, legs, and toes. Feel your body sinking into the surface. Smile. Feel your body smiling.
Documented relaxation benefits include reduced anxiety, decreased stress build-up, increased energy, greater self-confidence, improved concentration, and prevention of stress-related illnesses.
Try this every day and increase the time by one minute until you reach 15 minutes. Please go at your own pace. There are no have-to’s in breathing relaxation exercises.
Documented relaxation benefits include reduced anxiety, decreased stress build-up, increased energy, greater self-confidence, improved concentration, and prevention of stress-related illnesses.
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Until next time, love and light,
Maureen
Key findings on deep breathing include positive effects on respiratory muscles, ventilation, heart rate variability, blood flow, respiratory sinus arrhythmia, and cardiovascular coupling.
Psychological/behavioral outputs include comfort, relaxation, pleasantness, vigor, alertness, and reduced symptoms of adversely affected arousal, depression, anger, and confusion.
Conclusions: Slow breathing techniques enhance autonomic, cerebral and psychological flexibility, and further evidence related to emotional control and psychological well-being in healthy subjects.*
*source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6137615/