5 Steps to Using your Breath to Relax in Under 5 minutes
My favorite way to relax quickly is to use abdominal or “belly” breathing. When we are worried, anxious or angry, our breathing is often shallow, irregular, rapid and high up in our chest. Our body tenses and preps us to fight off or flee from danger – real or imagined. By slowing our breathing, focusing our attention on our exhale and taking 12 belly breaths, we can induce the relaxation response in our body. Here’s how:
1. Begin by focusing your attention on your breath and exhale with a sigh. If any other thoughts or concerns come into your mind, notice them and return your attention to your breath, without any judgment.
2. Inhale slowly through your nose, allowing your belly to relax. Imagine your lungs filling up with fresh oxygenated air, your belly expanding outward, like a balloon. By relaxing your abdomen, you enable the diaphragm (a disc shaped muscle that separates your lung cavity and abdominal cavity) to move down, allowing your lungs to expand and absorb more oxygenated air.
3. Exhale slowly through your nose or pursed lips, while gently pulling your stomach muscles towards your back. Feel your bellybutton moving backwards towards your spine. This will assist your lungs in getting rid of the stale air/carbon dioxide so that they may absorb more oxygen with your next inhale. Excess carbon dioxide in our bodies can contribute to feelings of tension, anxiety, and panic, so we want to make sure we exhale completely.
4. Allow your breath to flow continuously and evenly so that your inhalation and exhalation are the same duration. If you are inhaling for a count of 3, exhale for a count of 3. Slow your breathing to a pace that is comfortable for you. As you continue to practice belly breathing, you may find you can slow your inhale and exhale to a count of 6, which has proven benefits for your cardiovascular system.
5. Relax and repeat. Relax your shoulders, chest and back and allow your abdominal muscles do the “work”. Each inhale and exhale counts as 1 full breath. To enhance the release of tension, you may say to yourself with each inhale “inhaling relaxation”. With each exhale, “exhaling all of my tension”. Alternatively, you may repeat a mantra with each breath (e.g. “relax”, “calm” “this too shall pass”).
Abdominal breathing is a quick way to relax our bodies, ease our tension, distract ourselves from worry, and manage our anger. The more we practice, the more it will become second nature for us to use when we really need it. Try practicing upon waking each morning, in the shower, in the car, on the train, waiting in line, before going to sleep. Then try it out when you being to feel nervous, tense, or frustrated. We can use our abdominal breathing anywhere – our breath is always with us!
