How To Do Relaxation Breathing
Relaxation breathing is your first step to reducing anxiety. The feeling of anxiety is created by a cascade of stress signals the body receives. In response to a stressful situation, your heart rate and blood pressure increase, breathing increases, and your palms can get sweaty. If the symptoms persist you may feel jittery, like you have a tremor, and/or lightheaded or dizzy.
The first step to take if you are feeling anxious is to break the cycle of your body’s stress response. Relaxation Breathing is a powerful technique for doing that.
The basic principle is to SLOW DOWN and DEEPEN your breathing. Here’s how to do it:
Find a Comfortable Position
Sit in a comfortable chair with your feet flat on the floor and your hands resting on your thighs. Or, lie down on a flat surface. Make sure your clothing is loose and comfortable.
Focus on Your Breath
Close your eyes to help focus on your breathing. Start to notice your natural breathing pattern, without doing anything to alter it, at first. You might put one hand on your chest and the other on your stomach, which will help make you aware of the movement of your diaphragm.
Stop and Smell the Roses
As you feel yourself getting anxious…Stop and smell the roses! Breathe in slowly and deeply through your nose like you are smelling a rose. Count to three or four while you slowly inhale.
Hold Your Breath For Two or Three Seconds
Then Blow Out the Candles
Exhale a little forcefully through your mouth, like you are blowing out the candles on a birthday cake. Count to six while you exhale, letting your stomach fall naturally.
Continue in This Way for Several Minutes
Try to focus your mind on your breathing. If your mind does wander (and it probably will), gently bring your focus back to your breath.
Ending the Session
Gradually let your breathing return to normal, and sit or lie quietly for a minute or two before getting up.
Remember, the goal of relaxation breathing is not to achieve perfection in the technique. Rather, you should strive to find a rhythm that is soothing and relaxing and works for you. Relaxation breathing is a technique that improves with practice, so be patient with yourself.
Please talk with your own/loved one’s healthcare provider before using any of this information.
