F.Y.I. For Your Information
Breathing for Stress Reduction and Better Health
Breathing is a necessity of life that most people take for granted. With each breath of air, you obtain oxygen and release the waste
product carbon dioxide. Poor breathing habits diminish the flow of these gases to and from your body, making it harder for you to
cope with stressful situations. Improper breathing contributes to anxiety, panic attacks, depression, muscle tension, headaches and
fatigue. As you learn to be aware of your breathing and practice slowing and normalizing your breaths, your mind will quiet and your
body will relax. (The Relaxation & Stress Reduction Workbook pg. 23)
ABDOMINAL OR DIAPHRAGMATIC BREATHING
The natural breathing pattern, enabling deeper breathing and better processing by the respiratory
system.
HOW TO BECOME AWARE OF YOUR CURRENT BREATHING PATTERNS
1. Lie on your back in a comfortable position; place your right hand on your abdomen at waist
level and your left hand on the center of your chest.
2. Notice which hand rises and falls – abdominal breathing will cause the right had to rise and
fall (correct breathing method); if your left had has more movements, then you are chest
breathing (less effective method of breathing).
EXERCISE ONE - TRAINING YOURSELF TO BREATH ABDOMINALLY
1. Lie flat with arms at your side but not touching your body, legs straight with toes pointing
out. Eyes closed.
2. Place your right hand on your abdomen and left hand on your chest. Exhale. Then push one
or two additional small breaths to empty your lungs.
3. Breathe in through your nose and allow your right hand to rise as you inhale – exhale
allowing your right hand to lower.
4. If you have problems breathing with your abdomen, gently push down on your abdomen as
you exhale.
Remember, you will not completely change your breathing in one sitting. Practice this exercise
1-2 times per day for a week.
After week one, if you feel comfortable with your breathing you should be able to practice this
exercise in any position and any time. Consciously practicing abdominal breathing for 3-4
weeks should change your natural breathing pattern to abdominal.
TENSION RELIEVING BREATHING TECHNIQUES
The Four Count
1.
2.
3.
4.
Sit or lie in a comfortable position.
Take a deep abdominal breath for a count of three. Pause and exhale. As you exhale, count to four.
Continue the four count on each exhale for ten minutes.
Notice your breathing slowing down and your mind clearing.
Calmness in – Tension out
1.
2.
3.
4.
5.
Sit in a comfortable position.
Notice where you are feeling tension.
Breathe in deeply. As you inhale, say “I am calm.”
Pause and exhale. As you exhale, say “ Tension out.”
As you progress with this technique, visualize the calmness entering your body and visualize the
tension leaving your body.
BREATHING FOR ENERGY
The Purification Breath
1.
2.
3.
4.
5.
Sit or stand in a comfortable position.
Inhale a complete abdominal breath.
Pause for a 3 count.
Exhale through puckered lips (as if you were whistling).
When you end your exhale, blow out 2-3 more puffs before inhaling again.
The Gumby Breath
1.
2.
3.
4.
5.
6.
7.
Stand up straight, hands on hips.
Inhale and pause for a 2 count.
Bend forward as you exhale, keeping legs stiff.
Straighten up and inhale. Pause for a 2 count.
Bend to the right as you exhale.
Straighten up and inhale. Pause for a 2 count.
Bend to the left and exhale.
8. Repeat sequence 2-4 times.
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