A series on breathing techniques to help you relax

How Do You Breathe?

Put your hand on your chest and a hand on your belly.
Take a deep breath. Which hand moves more?
The top hand or the bottom hand?
When we are born we are belly breathers. Watch a baby breathe and you will see that his whole body moves, butespecially his belly. In kindergarten we are still belly breathers. By fifth grade we have converted almost 100% to upper chest breathers. This learned breathing pattern is an unconsciously modeled for us by our parents and community. We change to match our high stress society.
Belly Breathing is our natural way of breathing. Take a deep breath down into the base of the lungs by using the diaphragm. Feel the abdomen expand in all directions – front, back sides. See the belly puff out a bit. That is a belly breath!
People that sing in a choir or played a musical instrument were taught belly breathing to hold the note and get a better sound…it is more effective.

Deep Breathing is a Great Relaxation Technique
The first relaxation breathing exercise you need to learn is taking deep breaths.
We can consciously try to breathe deep into the belly and slow our rate of breathing down. Sit up straight in your chair with feet flat on the floor. You can place your hands on the belly if you like. Take a deep slow breathe in, pause, and then breathe out slowly. As we slow and calm our breathing our body and mind naturally calms.
Deep abdominal breathing stimulates the relaxation response in the body. This counteracts the stress mechanism (flight or flight) and our whole body relaxes – heart rate, blood pressure, capillaries dilate, eyes relax and sense of paranoia decreases.
My Grandma always said, when you get upset, stop and take 10 deep breaths. She was right!

Wait. I don't get this belly breathing?
Deep breathing into the belly is a great way to relax. Deep breaths into the belly or abdomen is more a efficient and effective way to breathe, and helps us relax.
Sometimes our diaphragm (or the big muscle used for breathing at the base of the lungs) is stuck. Or our belly muscles are tight with tension and it is hard to take this deep belly breath.
Instead, purse your lips like you are blowing out a candle and tighten stomach muscles as blow out. Then relax abdominal muscles (flatten diaphragm) and allow abdomen to fill. This will loosen the muscles and help you relearn how to belly breath.
Eventually we want to get to the in breath as the active movement (contracting or flattening the diaphragm) and the out breath as the passive movement (relaxing the diaphragm). Keep practicing!

I get lightheaded when I belly breathe.
Sometimes when you start practicing the deep belly breathing you may feel dizzy or light headed.
Just return to your normal way of breathing, and you will become oxygen starved again and feel "like yourself" again.
Start slowly with practicing the deep breathing if you are having any light-headedness.
If it continues or you have a respiratory condition like COPD you may want to work with your doctor or a local health care professional on relearning this natural breathing pattern.
For most people, the body quickly gets used to having more oxygen (fuel) available and you will feel like you have more energy.
Some research has found that taking as few as 10 belly breaths a day, can increase energy levels 10-30%.

Have a wonderful day!
Kathy