One Fast And Simple Way To Fight Stress
The next few months will probably be marked by financial and political volatility, so especially during these times I’ll feature some tips to help us all cope better with stress. Chronic stress depresses our immune system, and among other issues, raises the risk of high blood pressure, heart disease, and stroke. To live long and age well, we each need to figure out, for ourselves, what works to help us control the inevitable periods of higher anxiety.
Last week I talked about eating more fish and perhaps taking fish oil as ways to boost mood. Fish is fantastic “brain food”, but it doesn’t work instantly, so today let’s talk about something that does—deep (abdominal) breathing. It’s free, easy to do, and can be done almost anywhere at anytime. It’s so simple and basic that typically we don’t even think about it, but for many people, focused breathing can have a very powerful calming effect.
When tense, we tighten our chests and take shallow, weak breaths (which can make us even more tense). We fail to expand the lowest part of our lungs; pulse and blood pressure rise. Now if we breathe in the opposite way—deep, slow, and using the abdomen more than the chest—our body seems to reset itself to what it experiences when we are calm…easy and relaxed. Such breathing is fundamental for meditation and yoga, but when we don’t have the time or training or desire for those, we can get much of the benefit from just practicing this abdominal breathing.
Next time you feel “uptight”, try this: first breathe out completely, then inhale very slowly and deeply through your nose, and as you breathe in, make sure your abdominal muscles are relaxed, and that your abdomen protrudes out as you breathe in. Feel the oxygen expanding the bottom of your lungs. Breathe in for the count of three, hold the breath for a second or two, then even more slowly breathe out either through your nose or mouth. When first practicing, it’s good to place your hand on your navel and note that your hand rises an inch or so each time you inhale.
There is no one formula as to how to do this right, so experiment to see what makes you feel most relaxed. Don’t hyperventilate or try too hard. You can do it for just a few breaths, or up to 10 minutes or longer if you are advanced, at best several times a day. Try picking a calming word to say as you let out each breath, and imagine the tension leaving your body each time. For much more about the subject, read this article from Discovery Health.
On Friday, after a couple news items, I’ll finish out this mini-series on stress reduction with one more quick (and even easier) technique. In the meantime, give focused, abdominal breathing a try and see what happens!
