Stress starts a chain reaction in the body. It causes a chemical release that raises blood pressure, increases heart rate, increases breathing and perspiration, tenses muscles, and slows digestion among other things.
Being relaxed has the opposite effect, setting off a chemical release that lowers blood pressure, lowers heart rate, slows breathing and perspiration, relaxes muscles, and increases digestion.
You probably already knew that relaxation is the opposite of stress. Did you know that you are always in one or the other? Your body is either STRESSED or RELAXED! The goal is to be aware and take control of the state your body is in. You can change your body’s state from stressed to relaxed just by focusing on your breath.
Breathing is the fastest and easiest way to relax your body. Yes, something that you do every single day.
Take a monument now and place your right hand on your stomach and your left hand on chest. Close your eyes and focus your attention on any movement of your hands.
If your left hand moves more than the right hand you are probably shallow breathing. If you are shallow breathing you are breathing into your chest about 12-16 times per minute.
If your right hand moves more than the left you are probably deep breathing. If you are deep breathing you are breathing into your stomach 3-4 times per minute.
If both hands move a lot you are taking nice deep, full breathes into your stomach and your chest. Congratulations, your breathing is very healthy and relaxed.
If you are having a hard time detecting movement, you are probably either holding your breath or shallow breathing.
If you are shallow breathing, your body is working harder to get the oxygen it needs for healthy functioning.
Many people, myself included, hold their breath when under stress.
The good news is you can control and change your breathing pattern as well as your level of stress, with focus and practice.
Now, take two breaths in and let all the air out. Next, with your right hand on your stomach, slowly breathe in deeply, noticing your stomach expanding under you hand. Continue breathing deeply focusing on breathing fully into your stomach.
So how does that feel? Do you feel more relaxed?
Your body is working less to bring in more oxygen.
Deep breathing will increase oxygen to your whole body, decrease blood pressure and slow your heart rate. It increases the healthy function of your body.
So next time you find yourself stressed or holding your breath, try deep breathing. It’s also the fastest way to change your mood! You can do it anywhere! Anytime! You are in total control!
So next time you are watching TV and a commercial comes on, waiting at a stop light or in line, practice deep breathing.
The more you practice deep breathing, the more your body will do it without you having to think about it.
Becoming AWARE of how you breathe and choosing to breathe deeply can relax you and positively affect your health. So give it a try, you’ll like the results.
Other stress management tips:
• Get adequate sleep (7-9 hrs.)
• Drink water (8-8oz.glasses/day)
• Eat regular healthy meals
• Reduce coffee & alcohol
• Eat Omega-3 fatty acids (fish oil)
• Exercise Regularly
• Prioritize what’s important (You can’t do everything!)
• Learn to say “No” to unimportant things
• Express emotions in a healthy way
• Express gratitude
• Practice relaxation techniques
• Set aside time for Self Care
• Listen to relaxing music
• Spend time in nature
• Learn to see the humor in life
• Remember it’s not “What Happens!” It’s what we think about it that counts.
Be gentle with yourself. Start by changing one thing. Changing too much can increase STRESS!
Lucy La Faive speaks and does workshops on transforming struggle and stress into joy, relaxation and moving with joy. To inquire about Lucy's availability for one of your events, please call 800-543-0583 or send an e-mail below.
