DEEP BREATHING TECHNIQUE

In my experience there is no one relaxation method that is better than another. But you may find that one works better for you. If you find one that works, stick with it!

The most basic relaxation method is deep breathing. One of the body's automatic reactions to stress is rapid, shallow breathing. Turns out the best antidote to stress is proper breathing. Breathing slowly and deeply automatically turns off your stress reaction — and turns on your Relaxation Response.

The Basic Technique
Deep breathing is a simple technique that is the basis of most other relaxation skills. Inhaling deeply, fully, and allowing your lungs to breathe in as much oxygen as possible, you can begin to relieve your tension. Best of all, deep breathing is free, can be done anywhere at any time, and doesn't require any fancy equipment. Try to practice deep breathing for a few minutes three to four times a day — and whenever you begin to feel tense.

Inhale
Sit or stand (keeping your back erect) and place your hands firmly and comfortably on your stomach. Inhale slowly and deeply through your nose, letting your stomach expand as much as possible. Many people are "backward breathers" — they tend to tighten their stomachs when breathing in. By placing your hands on your stomach, you can actually feel when you are breathing properly. When you've breathed in as much as possible, expanding your lungs, hold your breath for a few seconds before exhaling.

Exhale
With your hands on your stomach, exhale slowly through your mouth, pursing your lips as if you were going to whistle. By pursing your lips, you can control how fast you exhale and keep your airways open as long as possible. As you exhale, your stomach deflates, while the large muscle under your lungs (your diaphragm) expands. When your lungs feel empty, begin the inhale-exhale cycle again. Try to repeat this cycle three or four times each session.

Breathing Facts
Deep breathing can relieve headaches, backaches, stomach aches, and sleeplessness. It allows blood pressure to return to normal and releases endorphins — natural mood enhancers — into the bloodstream. Use deep breathing anytime, anywhere. It's one of the best overall techniques for stress relief.