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ANGINA AND RELAXATION SKILLS: DEEP BREATHING
The importance of deep breathing in relaxation cannot be overstated. Although breathing occurs without conscious thought, it can be controlled by conscious means. Because it is involuntary, the way we breathe can reflect our state of relaxation. For example, without being aware of it anxious people will breathe shallowly and rapidly, using only the upper part of their chest. If they are very anxious they may sigh frequently as do people who are depressed.
There are three main types of breathing, thoracic (chest), costal (very rapid panting) and abdominal (stomach) breathing. In everyday life we most often use the thoracic type. This fills the top third of our lungs with air each time we take a breath. When asked to take a deep breath most people would expand their chest pulling in their abdomen, this is not the correct type of deep breathing needed for relaxation. A proper full breath starts in the abdomen pushing it out slowly and the chest only expands slightly. This way the bottom two-thirds of the lungs are filled with air also.
What are the effects of deep breathing?
The main effect is to induce relaxation. It does this by filling the lungs fully with oxygen and pushing carbon dioxide, the waste product of breathing, out of the lungs. The extra amount of oxygen is carried to the brain, and can cause the pleasant euphoric effects of relaxation.
Where to practise deep breathing
The main benefit of deep breathing is that it can be done anywhere at any time. Some people find it easier to do sitting in a chair than lying down where it is difficult to see what your abdomen is doing.
How to deep breathe
Step 1
It is always better to begin learning any relaxation skills by lying down in a warm, comfortable place where you will not be disturbed.
Step 2
Begin by thinking slow, relaxing thoughts. When you have: found a comfortable position place your right hand over your upper abdomen about the level of your navel and your left hand over your chest.
Cardio & BloodBegin the breath in and count slowly for five seconds. You can pace this by counting ‘1,000, 2,000, 3,000, 4,000, 5,000′. You should feel your right hand rise and your left hand staying in about the same position. It is helpful to imagine you have a balloon of air under your right hand which is gradually filling with air as you breathe in. When you have reached ‘5,000′ you will be at the top of your breath; don’t pause here, just let the air escape from your lungs at the same pace you counted it in. So, count down from 5,000 … to 1,000, slowly letting your lungs expel the air in them. Begin by doing this for three to four times and then breathe normally. It is important not to do this more frequently than that because you may begin to feel lightheaded or dizzy as too much oxygen gets to your brain in one go. This is not dangerous but it can be unpleasant. After a break of five to ten minutes you can begin again but don’t do more than three rounds of five deep breaths at one go.
Once you have learned this simple technique you can use it to prepare yourself for relaxation any time, anywhere.
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