Belly Breathing to Relax You

130122-022Feeling stressed or anxious? Here’s something to try
Breath work (known as pranayama in yoga) is a very effective way to reduce stress and anxiety, and calm a turbulent mind. Conscious breathing works by stimulating your parasympathetic nervous system (rest and digest), and by helping your sympathetic nervous system (fight/flight) to become more flexible. This flexibility is essential to turning off the stress response when it’s not needed.

Here’s a simple, effective practice to get these results:
Lay on your back with your knees bent and your feet on the floor (or put a pillow under your knees). Rest your hands on your belly, just beneath your front ribs. As you breathe in and out through your nose (lips together but jaw relaxed)¬†attempt to fill your belly into your hands and then gently relax your belly down as you exhale. As you practice this belly-filling breath, count how many seconds it takes for your inhale and how many seconds for your exhale. After a few breaths, see if you can get your exhales to last a little bit longer than your inhales… the hope is to gradually slow your breath, with extra emphasis on slowing the exhales.

Set a timer for 5 minutes to start, or just breath for as long as you need, in order to feel more calm and peaceful. The more often you practice, the more results you’ll feel. Remember to also practice patience and be gentle and kind with yourself. One conscious breath at a time.

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