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Breathwork: A Simple Way To Reduce Stress

We are all born with a natural gift to reduce stress and anxiety. By learning a simple breathing exercise, we can dramatically change our physical and emotional reactions to stress.

  1. Sit or stand erect with a straight spine. The spinal cord is a direct extension of the brain and slouching has a negative impact on the entire nervous system.
  1. Inhale steadily through the nostrils allowing the abdomen to push out. The lower parts of your lungs are filling up. 
  1. Allow the lower ribcage to expand, then the breastbone and chest. At this point, you are filling the middle part of your lungs
  1. Expand and lift the upper chest and the ribs. You are filling the next highest part of the lungs.
  1. Draw the abdomen in slightly to fill the highest part of the lungs.
  1. Retain the breath for several seconds. This will result in the optimal intake of oxygen.
  1. Exhale quite slowly, holding the chest in a firm position drawing the abdomen slightly inward and upward. When the air is completely exhaled, relax the chest and abdomen.  Repeat for a series of 5 to 10 times a couple of times a day.

 The benefits of engaging in this breathing exercise are plentiful. You can:

  •  Increased calmness
  • Reduction of toxins
  • Diminished physical tension
  • Enhanced oxygenation of the blood
  • Enter an altered state of consciousness such as meditation and self-hypnosis.

 As you engage in this breathing exercise, silently say, I breathe in inner peace and blow out stress, anxiety, and frustration.