Have you ever told someone to “take a deep breath” when you thought they needed to calm down? Perhaps it was your spouse, child, or friend. Regardless of whether they appreciated your advice or not, it was sound and backed by science! The real question is, however, how often do you practice your own advice?
In the rush of daily duties, it can be hard to remember this simple, free, and effective technique we all have at our disposal to calm ourselves down.
Consider this your reminder today to breathe! But not the kind of breathing your body does unconsciously. This is your reminder to breathe diaphragmatically. Studies show that this specific type of deep breathing lowers physical and mental/emotional stress levels.
Curious if you’re doing it correctly? Here’s how Harvard Health Publishing explains it:
- Lie on your back on a flat surface (or in bed) with your knees bent. You can use a pillow under your head and your knees for support, if that's more comfortable.
- Place one hand on your upper chest and the other on your belly, just below your rib cage.
- Breathe in slowly through your nose, letting the air in deeply, towards your lower belly. The hand on your chest should remain still, while the one on your belly should rise.
- Tighten your abdominal muscles and let them fall inward as you exhale through pursed lips. The hand on your belly should move down to its original position.
You can also practice the first step sitting back in a chair, if lying down isn’t an option right now.
Still unsure how to practice diaphragmatic breathing, or interested in learning additional ways to help lower your stress levels? Join me at one of the upcoming workshops: Stress Less, Thrive More! There are four locations available:
- GO: May 22nd at 1pm
- Belmont: May 27th at 7:30am
- Virtual: May 27th at noon
- Langsdale: May 29th at noon
Email sflores@citizensenergygroup.com to register.
