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Stressed? Need Serenity? Take a breath
Contributed by Demond Thompson and Denise Willinger
"Breathing is the first act of life, and the last…our very life depends on it." ~Joseph Pilates
We live in a very fast paced society. In this new age of technology with iPods, the internet, and cell phones that are essentially mini computers, we are constantly bombarded with stimulus and it puts stress on the mind and body. This is before we actually talk about the stresses of work, family obligations, and our day-to-day activities.
Stress is the body's reaction to any change that requires an adjustment or response. The body reacts to these changes with physical, mental, and emotional responses, and it's a normal part of life. The events that happen around you (and your reaction to them) put stress on your body. You can experience stress from your environment, your body, and your thoughts.
Next time you feel stress, pay attention to your breathing. When we are stressed the breath usually becomes very shallow. The first thing you do to relieve that stress is to begin deep breathing.
Deep breathing lowers blood pressure, relax the muscles, and slow your heart and respiration rate. It also prevents stress from building up. It reduces insomnia and fatigue and reduces general anxiety. It also increases your energy level and helps you slow down your racing thoughts. The list goes on and on.
In Pilates, we use the breath to help execute movement properly and assist in fully lengthening or flexing the spine. Kristen Veltkamp, Pilates Instructor and trainer of Integrated Balance reminds us that, "Breathing is the ONLY physiological act that can be overridden by our voluntary system."
By using the breath during movement, we bring our mind in to the present. The same process occurs with even more clarity at rest. Deep breathing is used in almost every form of meditation to still the body and calm the mind. Changing the breath pattern can help those in pain to feel better immediately. Even women in labor use deep dreathing and changes in breath pattern to control pain.
A word of caution: if you feel dizzy or light headed, then stop. With that being said, here's a deep breathing exercise to get you started:
Deep Breathing Exercise
Close your eyes and lie quietly. Count your breaths over a period of time. Take a very deep breath through your mouth and nose, completely filling up your lungs. Now hold it for 3 seconds, and exhale, forcing every last bit of air out. repeat 2-5 times. Take a few regular breaths, and begin to count the breath again. Notice if the number of breaths changes. Breathe normally and relax completely
In a nutshell, deep breathing counteracts the physical and mental affects of the fight or flight response. It serves to reduce anxiety when it strikes. When practiced regularly, its physical and mental benefits may also help prevent anxiety, and keeps you in the present moment, so you may think clearly and function better.
Try it and let me know how it goes.
About the Author
About the co-authors:
Denise Willinger is an esthetician, massage therapist, and owner of Serenity The Spa In Anchorage, with more than 30 years of experience. Her goal is to give you the highest quality spa services in an intimate setting to help you find serenity.
Demond Thompson is a Licensed Massage Therapist, living and practicing in Louisville, KY. Mr. Thompson's practice is dedicated to helping active adults improve or maintain their fitness through massage therapy.