the term “fight or flight” is also known as the stress response. a prime example is high blood pressure, a major risk factor for heart disease. moreover, the buildup of stress can contribute to anxiety and depression. the relaxation response is a state of profound rest that can be elicited in many ways, including meditation, yoga, and progressive muscle relaxation. breath focus is a common feature of several techniques that evoke the relaxation response. when you breathe deeply, the air coming in through your nose fully fills your lungs, and the lower belly rises. a flat stomach is considered attractive, so women (and men) tend to hold in their stomach muscles.
that can make you feel short of breath and anxious. deep abdominal breathing encourages full oxygen exchange — that is, the beneficial trade of incoming oxygen for outgoing carbon dioxide. it’s especially helpful if you tend to hold in your stomach. then try a deep breath: breathe in slowly through your nose, allowing your chest and lower belly to rise as you fill your lungs. once you’ve taken the steps above, you can move on to regular practice of controlled breathing. as you sit comfortably with your eyes closed, blend deep breathing with helpful imagery and perhaps a focus word or phrase that helps you relax. you may also find the following tips helpful: as a service to our readers, harvard health publishing provides access to our library of archived content. get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss…from exercises to build a stronger core to advice on treating cataracts.
lie down and close your eyes. gently breathe in through your nose, mouth closed, for a count of six seconds. exhale for six seconds, allowing the 4-7-8 breathing technique is based on pranayama breathing exercises. pranayama is the ancient yogic practice of controlling your breath. lie on your back, place a hand on your chest, and place a teddy bear on your belly button. close your eyes and relax your entire body. breathe, .
let your breath flow as deep down into your belly as is comfortable, without forcing it. try breathing in through your nose and out through your mouth. typically, individuals breathe in their chests, which many refer to as ‘shallow breathing’ that can actually exacerbate feelings of anxiety and first steps. find a quiet, comfortable place to sit or lie down. first, take a normal breath. then try a deep breath: breathe in slowly through your, . 1. relax by breathingsit in a quiet and comfortable place. put one of your hands on your chest and the other on your stomach. take a slow and regular breath in through your nose. breathe out through your mouth slowly.repeat this process at least 10 times or until you begin to feel your anxiety lessen.
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