Reducing Stress through your Breath

When teaching a stress management seminar, a yoga class or workshop the first thing on my agenda is a breathing exercise. Why? Because it is the easiest way to ground the audience, myself and relax the energy in the room. A yogi once said, "erratic breath, erratic mind", therefore, if your breath is short, fast and shallow, your thoughts are likely to follow suit. It is important to have a conscious awareness of the breath, even though it is an involuntary action in the body.

Watch the breath. Just for a moment, watch the breath...maybe you are holding your breath...which is common for people do without even knowing.
Want to slow down, or calm down? Take a deep breath, let your abdomen rise, exhale slowly, things become calmer, clearer. This is important in our fast paced, multi-tasked society, when things get spinning out of control.

Deep breathing does 5 things:

1. Slows the Sympathetic nervous system, or the "fight or flight" and stimulates the Parasympathetic nervous system, which is the "rest and digest", or relaxed system, in turn, slows the heart rate.

2. Oxygenates the blood and the brain, so your thinking becomes more clear.

3. Stimulates the diaphragm muscle, the real "breathing muscle" as opposed to the chest muscles, which are used in short, shallow breathing.

4.  Moves lymphatic fluid throughout the body, which is our major detoxifying system. When you don't breathe properly, fluids get congested, clogged and you feel bogged down.

5. Relaxes the muscles, and creates a connection to nature which allows you to flow through life in a more harmonious manner!

The best way to begin deep breathing, is to just start. Take a deep breath in through your nose, allow the abdomen to rise, relax the tongue and jaw, and exhale through the back of your throat. The mouth can be slightly open or closed. When the air is exhaled you can either blow gently out through pursed lips, or you can do the "Darth Vader" breath, which is with closed lips, and makes a loud breathy sound. This is commonly called the UJJAYI breath in yoga.

You can perform deep breathing while you are driving, taking a break on the hour, in the morning when you wake up, in bed at night before you go to bed. It won't be long before you notice clearer thinking, less anxiety and a more relaxed you!