Breathing and Relaxation Techniques

Breathing 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 ways to manage stress is right under your nose!

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.

A quick breathing technique: The Quieting Reflex

This 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
• excess muscle tension
• increased breathing rate
• a drop in temperature in the hands and feet.

To stop the cycle of the stress response, Dr Stroebel developed a relaxation breathing technique.

With practice he says that the Quieting Reflex can relax you in 6 seconds.

The Quieting Reflex is done with your eyes open.

It only takes 6 seconds so practice at work, practice while you are waiting in line at the supermarket, or any other place.

I like to use reminders.

Every time my cell rings I do Quieting Reflex.

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
• providing migraine headache relief
• help with sleep problems
• reducing stress and blood pressure.

Other breathing and relaxation techniques

There are many breathing and relaxation techniques that you can use to counter stress and promote a calm and relaxed feeling. Some of them include:

• rather than ruminate about the past or worry about the future, this mindful meditation brings your focus back to the breath
• hatha yoga that combines hatha yoga poses with diaphragmatic breathing
• progressive muscle relaxation that is aided by focused breathing at the end of the session
• relaxed breathing techniques are often used at the beginning of guided imagery meditation.

Related stress management articles

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Relaxation Response: Counter the Stress Response with the Relaxation Response

Best Ways to Relax: 10 Best Ways to Relax

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