Stress Management With Breathing
In todays busy times it seems like there is no escaping stress. The demands of work, home, family and society not to mention being bombarded with negative images and news of tragedy from the many media outlets. When things get overwhelmed and it feels like it is getting to be too much it is important to remember to just breathe.
Breathing is one of the simplest and most effective methods of stress management. Simple deep breathing techniques can be used by anyone, anywhere, at any time. Since the effects of stress are so multi faceted and some of the negative results and symptoms of stress can be stressors in themselves; it is most beneficial to take a holistic approach to stress management.
Deep breathing, or other breathing techniques fit nicely in with this type of approach. This is probably because breathing and stress are so similar in nature. Both are automatic functions of the body, yet both can be deliberately changed. Many holistic, or naturopath healers believe that breath links the physical body to the ethereal mind.
While many hold different philosophies or ideas about the effects of conscious breathing, science has proven that breathing correctly can help manage stress and stress related conditions. When a person is under stress they tend to breath differently.
They will take short shallow breaths, since the brain controls breathing and the rate is set in accordance with carbon dioxide levels, rather than the rate of oxygen, too much carbon dioxide is often expelled causing an imbalance of gases in the body.
When a person is feeling nervous, anxious or stressed they will usually breath only with their shoulders and chest and does not use their diaphragm which also requires the use of abdominal muscles to breath properly and achieve the correct balance. When a person is relaxed their breathing is slow, calm and controlled.
Short, shallow breathing or hyperventilation in extreme cases can lead to physical symptoms of stress such as tightness in the chest, headaches, muscle aches, insomnia or even heart palpitations. By using abdominal breathing, or breathing deliberately there are positive results that can be seen and felt including lowered blood pressure, increased energy and even improved immunity.
Today's Stress Cure FactDealing With StressThe stress hormone Cortisol increases blood pressure, blood sugar and is an immunosuppressive, short term these can be helpful but over a period of time can cause physical harm. Increased levels of cortisol affect the immune, digestive and nervous system. The change in neurotransmitters and hormones also affects heart function, hormone balance and brain activity.
Symptoms of chronic stress are visible after a period of time. They are not always recognized as symptoms of stress though, since stress manifests itself in many different ways and varies from person to person. Some of the most common symptoms of stress include general aches and pains, headaches, muscle ache, indigestion, changes in eating or sleeping habits, fatigue, and sexual difficulties. Many people often try to combat these symptoms or control their stress by smoking, drinking, or eating unhealthy foods causing further damage to the body.
stress balls
|
Stress Fighting Foods |
 |
Breathing is the only bodily function you can do either consciously or unconsciously. Breathing consciously is a learned habit. While anyone can do it even initially, it may take some practice to achieve the best results. There are a few different approaches that you can take.
The best way to learn abdominal breathing is to close your eyes and focus on your breathing. Pay attention to which muscles are being used, the rate and depth of the breaths. It may be helpful to place one hand over the chest and one over the diaphragm to feel the muscles at work.
|
Keep a stress diary. Jot down when you feel stressed, what led to the stress, and how this made you feel.
A stress diary can be a helpful tool when trying to find the best stress management techniques for you. |
In times of stress or anxiety the best way to relax is to breathe by taking a slow but short inhale, followed by a slow, but significantly longer exhale. By doing this a few times you can start to control your rate of breathing and exude a sense of calm when needed.
Natural Stress Cures for Today
08/28/2008
Respecting the unexpected, Part 2 of 2 (New York Amsterdam News)
“[Cancer] is no respecter of persons. It doesn’t matter if you’re a professional, an executive, insured or uninsured, we can all go through this traumatic, dramatic experience.
Respecting the unexpected, Part 2 of 2 (New York Amsterdam News)
08/23/2008
Leave a comment (Stuff)
Alternative medicine: Cure or comfort? Kathleen McMahon swears by chiropracty. "I come out and I want to dance. You want to jump for joy because everything feels in line."
Leave a comment (Stuff)
08/18/2008
Many Canadians stigmatize mentally ill, poll finds (CTV Winnipeg)
Many Canadians hold negative attitudes towards people with mental health issues, says a new poll released Monday by the Canadian Medical Association.
Many Canadians stigmatize mentally ill, poll finds (CTV Winnipeg)
08/15/2008
Community Calendar (Edison-Norwood Times Review)
The Edison-Norwood Times Review welcomes items for our Community Calendar. Items must be received a minimum of 10 days prior to publication, but earlier is better. Items are printed as space allows, and publication is not guaranteed. E-mail items to parkridge@pioneerlocal.com; fax to (847) 696-3229; or mail to: Pioneer Press, 130 S. Prospect Ave., Park Ridge IL, 60068.
Community Calendar (Edison-Norwood Times Review)
08/28/2008
Respecting the unexpected, Part 2 of 2 (New York Amsterdam News)
“[Cancer] is no respecter of persons. It doesn’t matter if you’re a professional, an executive, insured or uninsured, we can all go through this traumatic, dramatic experience.
Respecting the unexpected, Part 2 of 2 (New York Amsterdam News)
08/23/2008
Leave a comment (Stuff)
Alternative medicine: Cure or comfort? Kathleen McMahon swears by chiropracty. "I come out and I want to dance. You want to jump for joy because everything feels in line."
Leave a comment (Stuff)
08/02/2008
I can't stop sweating (Times Online)
Philippa Nightingale dreads meeting new people. She's an amusing, articulate, friendly 36-year-old, but her body is clammy with sweat most of the time. Sometimes her hands drip. Shaking hands is a trial, she says, and causes people to pull back from her.
I can't stop sweating (Times Online)
08/23/2008
Leave a comment (Stuff)
Alternative medicine: Cure or comfort? Kathleen McMahon swears by chiropracty. "I come out and I want to dance. You want to jump for joy because everything feels in line."
Leave a comment (Stuff)
08/18/2008
Many Canadians stigmatize mentally ill, poll finds (CTV Winnipeg)
Many Canadians hold negative attitudes towards people with mental health issues, says a new poll released Monday by the Canadian Medical Association.
Many Canadians stigmatize mentally ill, poll finds (CTV Winnipeg)
| 
