To: FUZFO who wrote (19817 ) 7/28/1998 7:21:00 PM From: blankmind Read Replies (2) | Respond to of 45548
this thread needs to perform this exercise and report their results: Deep Breathing Deep breathing occurs in the lower part of the lungs, which expands your stomach. It is the most efficient breathing and tends to be very relaxing. Shallow breathing occurs in the upper part of the lungs, and causes the chest to rise and fall quickly. It is inefficient and tends to happen when we are stressed. Practicing deep breathing can relax the body and increase the amount of oxygen available to the brain and muscles. It slows the heart rate back to a normal level. When asleep, we instinctively breathe deeply and slowly, and this aids rest and relaxation. Learning Deep Breathing If possible, go to a quiet room where you will not be interrupted. With practice you can do this anywhere, but learning is easier alone. Check your pulse rate. Is your heart racing? How do you feel emotionally? Do you feel rushed or overwhelmed in any way? Notice how you feel, and if you wish, write it down. After you have relaxed, you will notice again how you feel, and compare it to how you feel now. Close your eyes and feel yourself breathing. Does it feel fast or slow? Shallow or deep? Is your chest tight or comfortable? Begin to purposely slow your breathing. Let your stomach expand as your breath in. Relax your shoulders and let them hang down. Your chest will not move up and down as you breathe. Only your stomach and the back of your waist will be moving. If you are uncertain, read the section below on breathing properly. Find a speed which is comfortable for you. It should take very little work to maintain. Inhale through your mouth and nose both. Try different speeds to get a feel for your natural speed. When you find a comfortable speed to breathe deeply, it won't take effort to inhale or to exhale. Learn to trust your body's rhythm. A comfortable speed might not be quite as slow as you expect, but it will be fairly deep in your stomach and easy to maintain. When you find a comfortable speed, continue breathing that way for 3-5 minutes (however long is reasonably comfortable). Now check your pulse rate. How do you feel emotionally? Do you feel noticibly different from when you started? Using Deep Breathing for Relaxation Any time during the day, you can pause for a minute or two and purposely slow your breathing down and breathe deeply. Close your eyes if you wish. Focus on your breathing for a short time, letting everything else fade to the back of your mind. Your thoughts don't need to be empty, just mostly focused on your breathing. Spending just a few minutes breathing deeply can help you let go of stress and work more effectively. It slows the heart rate, increases the amount of oxygen available for the body, and reminds you to let go. This can be useful at work on hurried days, because it only takes a short time to relax and be able to think more clearly. If you have the privacy for 15 minutes or more of relaxation, you can start out by breathing deeply, and gradually let your mind wander to daydreaming while your body continues to relax. You may fall asleep doing this, so being someplace comfortable could be useful. -------------------------------------------------------------------------------- Breathing Properly Place a hand on your abdomen, just below your belly button. Place your other hand on your back, just below your waist. Stand up straight and slowly breathe in, expanding your stomach and waist as you do so. You should feel with your hands that your stomach is expanding. Practice that a few times to get used to how it feels. Next place a hand on your upper chest, and leave the other hand on your stomach. Continue breathing deeply, and use your hands to feel that your stomach is expanding and contracting but your chest is holding fairly still. Your shoulders and chest should not be moving at all while you breathe. You can choose whether to expand your stomach or your chest. If you expand your chest, your muscles will stay tense and your breathing will be inefficient. By holding your chest still, and expanding your stomach instead, you will breathe more efficiently and relax better.imsa.edu