Learn to Breathe

Helpful Technique to Combat Stress & Tension

You can use your breath to help you release tension. When under stress, your breathing typically becomes fast and shallow. You breathe from your chest instead of taking deep relaxed breaths from your abdomen. 

This heightens your stress and causes unwanted tension through your neck and shoulders. You can break this pattern by using deep breathing, or “diaphragmatic breathing” as it is sometimes called. 

As you do this diaphragmatic breathing you will feel the tension releasing from your back, neck, shoulders and chest. As your breathing becomes more relaxed your mind will relax and you’ll feel less stress and anxiety.

To learn how to do this, place one hand on your chest and the other on your abdomen and follow the instructions. You can do this either sitting or lying. Focus on the sensations you are feeling in your body as you breathe. 

Repeat this sequence six to eight times. If you start to feel light headed stop immediately. Practice this several times a day. 

If you do this exercise when you are relaxed, it will be much easier to perform when you are feeling stressed.

1. Start by exhaling to completely empty

the air from your lungs. Feel your chest

drop first and then your belly.

2. Now inhale slowly directing the air into

your abdomen. You should feel your

belly start to rise.

3. As you continue to breathe in your

chest will also rise. When your lungs

are full, hold your breath for several

seconds and then slowly exhale.