Reduce Stress by Breathing Better

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Stressed, nervous, anxious and feeling shaky. All too common symptoms but one cause that is often overlooked is bad breathing. I know it sounds strange, doesn't it? But poor breathing patterns really do cause these symptoms in certain individuals.

Poor breathing creates an imbalance of oxygen and carbon dioxide in the blood which leads to something known as Hyperventilation Syndrome. Symptoms include panicky feelings (sometimes full-blown panic attacks), tingling sensations in the fingers and or lips, nervousness and feeling light headed. It's estimated that more than 1 in 10 people suffer this to varying degrees. If this sounds like you may I suggest you read Dinah Bradley's book “Hyperventilation Syndrome”.

Here are two really easy-to-learn breathing techniques that I was taught some time ago that have helped others.

1. Anti-Stress Breathing: Ideally breathe through the nose when practising this one. You can do this quietly and no one will even notice.

• Breathe in to the count of 4 (do the counting silently in your head)

• Hold your breath for the count of 16 (or near enough to 16 if you are finding it hard to hold your breath for that long.)

• Breathe out to the count of 8 (Repeat the 4-16-8 cycle five times and then relax).

2. Happy Breathing: Close your eyes, put your hand on your tummy and breathe in deeply as if your lungs were located in your stomach area. You should feel your hand going in and out as you breathe deeply. Now Smile – a really big smile. Do this for a minute-and-a-half if you can. Two things happen chemically when you do this. 5-HTP, a precursor to the mood elevating neuro-transmitter, serotonin is released and the smiling causes endorphins to be released. Both these natural chemicals improve mood and help relieve stress.

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Posted 27 May 2011, 06:00:38 by strandarcadepharmacy