Posted on August 18, 2014 by Debra Burdick
When you feel stressed out, what can you do to de-stress and calm down instantly? It is easier than you think. You can quickly calm your mind and body by using the following proven relaxation breathing technique.
As soon as you notice you feel stressed, gently bring your attention to your breath. Then deactivate your stress response by breathing in through your nose to the count of four and breathing slowly out through your mouth to the count of eight.
Try this simple technique as often as you think of it to turn down your stress response. Simply breathe in through your nose to the count of four and out through your mouth to the count of eight. When you exhale, purse your lips and blow gently like you are blowing out a candle or blowing a bubble. This will help you slow down the exhale. Don’t worry if your nose is stuffy, just breathe in and out through your mouth instead.
Then inhale through your nose: 1-2-3-4.
Now exhale through your mouth with lips pursed, blowing gently, like blowing a bubble: 1-2-3-4-5-6-7-8.
Repeat this 3 or 4 times.
Practice this breathing technique often throughout the day. You might choose to take a nice slow breath every time you answer the phone, when you get into the car, when you visit the bathroom, before you eat, and certainly if you are feeling stressed. Pick a few times that work best for you to help you get in the habit of doing one to three deep breaths in through your nose to the count of four and out through your mouth to the count of eight. Then, when you are feeling stressed, you can very easily turn down your stress response by simply doing this breathing technique.
Practicing this brief relaxation breath has been proven to lower your stress response including lowering heart rate, blood pressure and stress hormones. Try it. It is easy to master the technique. It has no cost, can be done anywhere and anytime, and will help you keep your stress level under control.
I would love to hear your personal experiences with this topic.