Relaxed Breathing, it's easier than you think..

When in an anxious situation or frame of mind our breathing can become short and shallow in nature, sometimes we even find ourselves unconsciously trying to take in too much air too fast; this is known as hyperventilating.  Hyperventilating leads to even more feelings of anxiety and can even result in worrying physical symptoms like the heart racing, feeling faint or light headed.

Yet in cases of stress and anxiety, it is perfectly possible to breath through the feeling and into a much calmer state of mind.  I often teach my clients how to 'breath' I term it 'calm and relaxed breathing', it's a great tool to use anywhere and it does exactly what it says on the tin!  It takes a little practice but it's actually pretty easy because it's not an unusual way of breathing, indeed it is common for singers, actors, players of wind instruments, new born babies and those practising meditation or yoga to breathe this way.  Practice while calm and you will become comfortable with this way of breathing.  About 5 minutes practice a couple of times a day is good.

Here is a simple step by step guide.

1. Concentrate on your breathing for a moment, breathing through the nose and aiming the breath into the lower abdomen for a count of four. I ask my clients to visualise a balloon in the belly, inflating with the breath.
2.  just make sure you pause for at least a couple of seconds between the in and out breath
3.  then breathing out through the mouth to a count of six
4.  a 2-second pause before taking another breath.. and so on.  

If this breathing pattern is practised about 6 to 8 times in a minute then it is really useful to help lessen the feeling of being anxious.  With this diaphragm or abdominal way of breathing the oxygen taken into the body is regulated and everything begins to feel calmer. It can be useful to check how the body responds to this way of breathing by lying flat while putting a hand on the belly to watch the hand rise but the chest stay pretty still. Once you have perfected this easy breathing technique it will help you to feel much better and if you begin to get anxious of course it can be with you wherever and whenever you need it, much like your new secret weapon bringing you to a much calmer way of feeling.

If you need any help with stress or anxiety get in touch it is an area I specialise in.  I see hundreds of clients a year struggling with anxiety related symptoms.