Breathing and Relaxation TechniquesBreathing and relaxation techniques are closely connected. Have you noticed that when you feel a bit frazzled and out of balance that your breathing speeds up? It probably gets more rapid and shallow. This is a typical stress symptom. One of the simplest and most effective techniques to counter the effects of stress is right under our noses. Deep breathing has been a foundation of yoga and tai chi exercises for thousands of years and is the basis of many relaxation exercises. Here I provide a breathing relaxation technique that can give you quick stress relief in a matter of seconds. The Quieting ReflexThis breathing and relaxation technique is adapted from Dr Charles Stroebel, a psychologist and expert in stress management at Yale University. When stressed there are a number of physiological reactions that characterize the fight or flight response. These include a number of stress symptoms such as increased vigilance, muscle tension, increased breathing rate and a drop in temperature in the hands and feet. To interrupt this stress response, Dr Stroebel developed a relaxation breathing technique. With practice he says that the Quieting Reflex can relax you in 6 seconds. Breathing Relaxation Technique: The Quieting Reflex
It only takes 6 seconds so practice at work, practice while you are waiting in line or any other place. I like to use reminders. Every time my cell rings I do Quieting Reflex whenever. Several months of daily practice, up to 100 times a day (that’s only 10 minutes), the Quieting Reflex is argued to counter the stress response. The Quieting Reflex has been shown to be effective for stress headaches or migraine headache relief, sleep problems, increased blood pressure and for people who have the fight or flight response activated often. Other breathing and relaxation techniquesHere are some more breathing and relaxation techniques that you can use to counter stress and promote a calm and relaxed feeling.
 Diaphragmatic breathing is a simple and effective way to reduce stress and promote health. This breathing technique is used in yoga, tai chi and many other relaxation techniques. Follow these simple steps to diaphragmatic breathing which can help to manage stress.
Next time you are stressed take note of your breathing rate. You will probably note that your breathing has become more rapid and shallow. This is a typical stress symptom. I have used this breathing technique with clients who have found it useful before public speaking, big notch performances and exams.
 Deep breathing exercises are used widely in various relaxation exercises. These breathing exercises provide a deep sense of calmness and serenity. Requiring daily practice for the best benefits, these deep breathing exercises will provide stress relief for you.
This mindful meditation breathing technique cultivates awareness of the present moment. Rather than worry about the past or the future, this mindful breathing meditation brings your focus back to the breath. Related Articles
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