Breathing Exercises - A Technique for Instant Relaxation

“Practicing a regular, mindful breathing exercise can be calming and energizing and can even help with stress-related health problems ranging from panic attacks to digestive disorder” – Dr. Andrew Weil, M.D.

Breathing is the essence of the very being. A rhythmic movement of inhalation and exhalation, similar to the pattern in all aspects of our universe – the cycle of day and night, waking and sleeping, high and low tides, growth and decay etc. Oscillation between two phases exist at every level of reality says Dr. Weil.

The Importance of Breathing Exercises

We often find ourselves juggling through so many activities, emotions and situations, in our day to day life, from the time we wake up till we go to bed at night. Sometimes we fall prey to these ups and downs of life by our erratic behavior or thinking. This can affect our psyche and can lead to repercussions that can prove to be costly at times.

A cluttered mind cannot think well, and can also drain you out emotionally and mentally. A calm mind on the other hand can do wonders for your mental and physical health. This can be achieved by practicing mindful breathing exercises, the core of any type of meditation.

Why Breathing Exercises?

Putting attention on your breath will alter your state of consciousness, and help you to relax, and detach from the ordinary awareness. By simply paying attention to the inhalation and exhalation of one’s own breath, people are known to have reached enlightenment (in Buddhist and Yogic traditions). It also improves your physical health with better circulation of oxygen into your blood.

Learn How to Breathe

Find a calm and quiet place. Begin by closing your eyes for a few minutes. Keep your back straight. First, take a normal breath. Then try a deep breath.

• Breathe in slowly through your nose, allowing your chest and lower belly to rise as you fill your lungs. Let your abdomen expand fully.
• Now breathe out slowly through your mouth (or your nose, if that feels more natural).
• Focusing on your breath helps you concentrate on slow, deep breathing and aids you in disengaging from distracting thoughts and sensations. It's especially helpful if you tend to hold in your stomach.
• Try to blend deep breathing with helpful imagery and perhaps a focus word or phrase (a mantra) that helps you relax.
• Practice this for at least 10 - 15 minutes twice a day. This is a simple but an effective exercise, and when practiced every day, can provide enormous health benefits.
• Keep to a routine by always doing it at the same time, in order to establish a habit or a ritual.

Benefits of Deep Breathing

Deep abdominal breathing encourages full exchange of incoming oxygen for outgoing carbon dioxide and offers the following benefits:

• Slows down the heartbeat and lowers or stabilizes blood pressure.
• Aids in disengaging from distracting thoughts and sensations; helps you stay more focused.
• Turns down your response to stress.
• Helps in progressive muscle relaxation.
• Aids sound sleep.
• Enables you to engage in mindfulness meditation.

Practicing deep breathing exercises every day can equip you with a very useful tool that will always be with you. Use it to calm you down in stressful situations, or to fall asleep. Everyone can benefit from it. Take charge of your health now!