10/12/2020
๐ง๐ต๐ฒ ๐ฃ๐ผ๐๐ฒ๐ฟ ๐ผ๐ณ ๐ฎ ๐๐ฟ๐ฒ๐ฎ๐๐ต
๐๐บ ๐๐ฆ๐ฃ๐ฆ๐ฌ๐ข๐ฉ ๐๐ฉ๐ฆ๐ญ๐ฑ๐ด, ๐๐๐, ๐๐ข๐ฏ๐ด๐ง๐ช๐ฆ๐ญ๐ฅ ๐๐ฏ๐ช๐ท๐ฆ๐ณ๐ด๐ช๐ต๐บ ๐๐ฐ๐ถ๐ฏ๐ด๐ฆ๐ญ๐ฐ๐ณ
Frequently we say, โJust take a deep breath,โ when someone is going through a distressing situation. Others tend to tell us to โjust breatheโ when we are in a high state of stress. Many counselors, therapists, coaches, and helping professionals express the importance of breathing. Meditation, mindfulness, guided imagery, and many relaxation skills emphasize breathing techniques. Why is this? What is the big deal about breathing and how can it help us take control of our life?
Breathing is the essence of life. Every single cell in our body requires oxygen. Each inhale brings in oxygen and each exhale releases toxins and gases, such as carbon dioxide as a waste product. When we do not breathe properly, we tend to hold in more of these gases and are at much higher risk for experiencing anxiety related symptoms. Breathing improperly creates an imbalance between oxygen intake and carbon dioxide release, which can cause fatigue and depression symptoms as well.
There are two types of breathing patterns we typically engage in, which are chest (thoracic) breathing and abdominal (diaphragm) breathing. Chest breathing is commonly associated with stress, anxiety, lifestyle, and mental health concerns. Chest breathing is described as shallow, rapid breaths. If your chest rises more than your stomach rises during an inhale, then you are engaging in a chest breath. Abdominal breathing is characterized by a healthy exchange of oxygen and carbon dioxide, increased self-awareness, higher ability for emotional control, and lower levels of stress. If your abdomen rises more than your chest during an inhale, you are engaging in abdominal breathing, which is the desired breathing technique.
If you are unsure what style of breathing you are using, try this technique: Lie or sit in a comfortable position. Place one hand on your chest and one hand on your stomach. Allow yourself to breathe naturally for a few breaths. Do not focus on breathing by using any technique; just breath as you normally would. After a few breaths, bring attention to your breathing and the movement of your chest and stomach. Which one is rising more?
Following a breathing technique every single day will help train your body to breathe properly during times of stress with less cognitive effort over time. Implementing a breathing technique into your everyday routine will allow you to increase control over emotional responses and problem solving when stress arises. Also, properly breathing is the foundation to all relaxation training techniques. Try one of the following breathing techniques and see what one you enjoy the most. Practice for 5 to 20 minutes at a time and repeat the exercise throughout the day for best results. For best results try breathing in through your nose and breathe out of your mouth for all breathing exercises. Further, create a mental image of having a balloon in your stomach. You want to fill that balloon up with as much air as possible while keeping your chest relatively still. This will help with practicing abdominal breathing and reducing the use of chest breathing.
๐๐ฒ๐๐๐ถ๐ป๐ด ๐ง๐ฒ๐ป๐๐ถ๐ผ๐ป ๐๐ผ ๐๐ฟ๐ฒ๐ฎ๐๐ต๐ถ๐ป๐ด
1. Lie or sit in a comfortable position with your eyes closed.
2. Inhale in a slow controlled manner through your nose while attempting to fill your stomach with as much air as possible and reducing chest movement. Say, โbreatheโ to yourself while doing this.
3. Pause your breath for a couple of seconds.
4. Exhale in a slow controlled manner through your mouth. Pretend you are slowly breathing out of a straw. Say, โrelaxโ to yourself while doing this.
5. With the following inhales notice what parts of your body is holding the most tension.
6. With the following exhales create a mental image of the tension leaving your body with each exhale.
7. With each inhale create a mental image of positive energy filling your body. With each exhale create a mental imagine of tension and negative energy leaving your body.
๐๐ผ๐๐ป๐๐ถ๐ป๐ด ๐๐ฟ๐ฒ๐ฎ๐๐ต๐
This exercise is useful for those that get highly distracted by their thoughts during breathing activities.
1. Lie or sit in a comfortable position and close your eyes.
2. Inhale through your nose in a slow, controlled manner. While inhaling count in your head to 4. Ensure that the breath is filling your stomach and attempt to keep your chest still.
3. Exhale out through your mouth while counting in your head to 6. Pretend you are exhaling through a straw in a slow and controlled manner.
4. You can adjust the counts in your head based on your comfort level, but your exhale should be slightly longer than your inhale.
5. If a thought, feeling, or sensation arises, just notice it. You can label it as โthoughtโ or โfeelingโ or โsensationโ and then divert your attention back to your breath rather than focusing on placing judgement or meaning with these thoughts, feelings, or sensations.
6. For example, if a thought arises that you have homework to do just say โthoughtโ and continue to the breathwork. If you have a feeling that you feel anxious, say โfeelingโ and continue to the breathwork.
๐๐ฒ๐น๐น๐ ๐๐ฟ๐ฒ๐ฎ๐๐ต๐ถ๐ป๐ด
This technique helps ensure that you are engaging in abdominal breathing rather than chest breathing.
1. Lie on a flat surface.
2. Place a book or item on your stomach.
3. Inhale through your nose and attempt to raise that book up. While inhaling, maintain a slow and controlled inhale. The book should move slowly and evenly, without shaking.
4. Exhale out of your mouth in a slow and controlled manner. Watch the book slowly drop. The book should move slowly and evenly, without shaking.
5. Attempt to keep the chest still throughout this breathing technique. A little chest movement is expected.
๐๐น๐๐ฒ๐ฟ๐ป๐ฎ๐๐ฒ ๐ก๐ผ๐๐๐ฟ๐ถ๐น ๐๐ฟ๐ฒ๐ฎ๐๐ต๐ถ๐ป๐ด
This technique has been useful in reducing tension, heart rate, and headaches. Feel free to look up videos on this breathing technique as it can be difficult to get the hang of.
1. Sit in a comfortable seated position.
2. Bring your right hand to your forward and place your index and second finger on your forehead.
3. Close your right nostril with your thumb.
4. Inhale slowly through your left nostril.
5. Close your left nostril with your ring finger and open your right nostril back up.
6. Exhale slowly through your right nostril.
7. Inhale through your right nostril.
8. Close your right nostril with your thumb and open your left nostril back up.
9. Exhale through your left nostril.
10. Inhale through your left nostril and continue the cycle.
If you are in need of mental health services, the Mansfield University Counseling Center is available to all students. We are seeing students via Zoom and are here to help and support you through this. You can schedule an appointment by calling 570-662-4436. After hours you can call campus police at 570-662-4900 or our local crisis line at 877-724-7142.
