Breathing techniques that help reduce stress .pdf
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Breathing techniques to reduce stress
Stress is a problem that affects millions of people and if it persists for a long period of time it
can cause a wide range of physical and emotional symptoms. It's not always easy to find a
way to relax and bring down your stress levels, however ,clinical trials have shown that
controlling your breathing is an instant and effective way to reduce your anxiety and stress.
Often when people are stressed they breath in a shallow, quick way. Shallow breathing
increases the bodyʼs reaction to stress, so learning to control your breathing by consciously
focusing on it, enables you to detach from anxious thoughts and reduce your stress levels.
The aim of conscious breathing is to bring your stress under control by focusing on each
breath for a short period of time.
Controlled breathing also offers a variety of other benefits such as improving circulation and
lowering blood pressure to name but a few, but how do you do it?
Follow these simple steps…
Find a quiet place where you can comfortably sit or lie down. Ensure that your head will be
supported, so as you relax you are not disturbed by any movement.
Loosen clothing so you do not feel restricted and place your hands by your side.
The technique itself involves breathing in deeply and holding your breath, then exhaling
slowly in a controlled manner, whilst focusing on the breathing itself.
Start by breathing in, ideally through the nose and count to four as you do so. Take as deep a
breath as you can without feeling dizzy.
Hold your breath for a count of four and then exhale through the nose, to another count of
After you have completely exhaled the breath, count to four and then repeat the process.
As you are doing this, keep your mind focused on the breathing.
Continue breathing in this way for up to 10 minutes if time permits.
If you require further help and support with anxiety and stress then you may want to consider
Hypnotherapy for stress, which is a form of therapy that offers numerous benefits and it is
extremely effective for stress management.