Published January 11, 2012 | 
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Stress Relief Methods 1: Rhythmic Breathing
Creating the experience of relaxation is essential to offset the injurious effects of recurring stress on the body. Through the use of relaxation techniques, one can begin to undo this cumulative, detrimental process, and connect to the body’s amazing potential for self-healing.
Herbert Benson, M.D., Harvard Professor and stress reduction specialist, first coined the phrase “Relaxation Response” in the early 1970s to describe the physiological and mental modifications that take place when one consciously relaxes. In The Wellness Book he indicates that the relaxation response is “a physiological state characterized by a slower heart rate, metabolism, rate of breathing, lower blood pressure, and slower brain wave patterns.”
Here are some of the valuable changes that occur when your body is resting in the Relaxation Response:
1. Heartbeat and respiration are slowed.2. Oxygen consumption is noticeably reduced.3. The expiration of carbon dioxide drops.4. Blood pressure stabilizes.5. Blood lactate levels (which many researchers believe are associated with panic attacks) decline steeply.
There are numerous tested techniques which promote this state of intense rest and release. This piece of writing focuses on rhythmic, deep, diaphragmatic breathing.
This valuable stress management tool is “right under your nose” and as close as your breath! When you drop into slow, deep breathing, the in-breath fills your lungs and causes your lower belly to expand as the diaphragm drops downward into the softness of your relaxed belly.
Try it right now:
Relax your body and let go of any noticeable tension. Allow your tongue and jaws to relax. Drop your shoulders away from your ears. Let your belly relax and become softer, freeing yourself of all tightness in that part of your body.
Become aware of your breathing just as it is. Inhale, and take a deep full breath. Allow the breath to travel all the way down into the lower belly.
You can imagine that there is a small balloon in the belly. As you breathe in, let that balloon quietly inflate. As you exhale, feel how the balloon quietly deflates.
Take in several of these deliberate, restful, deep breaths.
Then start to notice that there is a slight pause that naturally occurs at the end of each exhalation. Give yourself permission to wait here without being in a hurry to inhale. Allow the next inhalation to surface as your body is ready to receive it.
Take pleasure in the soothing tranquility of the pause. Float peacefully in the stillness of this pause between exhalation and inhalation, allowing the breath to happen of its own accord. Let the breath breathe you!
If you are just learning diaphragmatic breathing, it can be useful to begin by lying on your back with your knees bent. In this posture, it is easier to feel “soft-belly”, diaphragmatic breathing. Notice how the belly rises with inhalation and falls with exhalation. Let the breath create that movement. You can also lay your hands on your abdomen and breathe into their warmth. Feel how the weight of the hands goes up with in-breath and falls with exhalation. A heavy book placed upon the abdomen will create the same sensation.
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Another wonderful way to find deep belly breath is to lie face down on your belly. In this position, the only way you can breathe is diaphragmatically!
Lastly, it can sometimes be useful to sigh out loud with the exhale. Sounding is an excellent way to release stress and tension.
Deep, diaphragmatic, soft-belly breathing has a profound effect on the body. Just three minutes of soft-belly breathing can move your body out of Stress Response mode into the Relaxation Response! And if you can remain in that Relaxation Response for just 20 minutes each day, you will go a long way toward offsetting the injurious effects of recurring stress on your body.
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