Relaxation (Deep or Abdominal) Breathing

Relaxation breathing is probably the simplest relaxation exercise because it focuses on a natural body function; it can be performed on its own, or combined with other techniques. It gets its name from the fact that we breathe differently when we’re stressed than when we’re relaxed. Under stress, the chest expands, the shoulders rise, and we breathe rapidly in order to take in air quickly. This is sometimes called “military breathing” (as in “chest out, tummy in, look smart!”). During relaxation, the abdomen expands with each breath in. this is the way we all breathed when we were infants, and how we still breathe when we’re asleep. And as Eli bay of The Relaxation Response in Toronto observes, “When you breathe as if you are relaxed, you become relaxed.”

Here’s how it’s done:

·         Breathe in through your nose and out through your nose or mouth (opened slightly).

·         Breathe into your abdomen. Feel your tummy rise as you inhale and fall as you exhale.

·         Breathe slowly – otherwise, you’ll hyperventilate.

·         Start by breathing out to empty your lungs in preparation for the first deep breath.

·         Focus on and observe your breathing (this is a form of self-hypnosis).

·         If you’re having trouble, put one hand on your tummy and the other hand on your chest. As you breathe, focus on the abdominal hand moving and the upper hand still on your chest.