ALAQUEST COLLABORATIVE FOR EDUCATION
  • Home
  • Who We Are
    • Our Story
    • Our Team
    • Community Partners
    • ACE Press
  • SEL Resources
    • About SEL
    • How SEL Makes a Difference
    • Resource Hub >
      • Back to School Resources
      • Educators & Schools
      • Parents & Families
      • Topical Resources
      • Local & National Resources
    • Resource Blog
  • Our Programs
    • School Based Programming >
      • Life Skills Education
      • Culture Coaching
      • Professional Development
      • Heritage Panel
    • Social Justice >
      • Anytown Alabama >
        • Anytown Delegates
        • Anytown Staff Interns
      • PEACE Birmingham
    • Community Outreach >
      • LGBTQ Youth Program
      • CommuniSafe
      • New Gen Peacebuilders
    • Publications >
      • Programs Guide
      • Annual Reports
      • Newsletters
  • Get Involved
    • Register as an Educator
    • Register as a Volunteer
    • For LSE Volunteers
    • AmeriCorps VISTA Positions
  • Contact Us
  • Give to ACE
  • Home
  • Who We Are
    • Our Story
    • Our Team
    • Community Partners
    • ACE Press
  • SEL Resources
    • About SEL
    • How SEL Makes a Difference
    • Resource Hub >
      • Back to School Resources
      • Educators & Schools
      • Parents & Families
      • Topical Resources
      • Local & National Resources
    • Resource Blog
  • Our Programs
    • School Based Programming >
      • Life Skills Education
      • Culture Coaching
      • Professional Development
      • Heritage Panel
    • Social Justice >
      • Anytown Alabama >
        • Anytown Delegates
        • Anytown Staff Interns
      • PEACE Birmingham
    • Community Outreach >
      • LGBTQ Youth Program
      • CommuniSafe
      • New Gen Peacebuilders
    • Publications >
      • Programs Guide
      • Annual Reports
      • Newsletters
  • Get Involved
    • Register as an Educator
    • Register as a Volunteer
    • For LSE Volunteers
    • AmeriCorps VISTA Positions
  • Contact Us
  • Give to ACE

Deep Breathing Exercises to Quell Stress

8/11/2020

0 Comments

 
Picture
It’s no surprise that a vast majority is feeling some kind of stress at the moment. It could be stress from juggling work and childcare, stress from food and financial insecurity, or stress from an unsafe home environment. Whatever it is, we’re all feeling it. The trouble starts when the stress response is constant, which can then elicit health problems such as high blood pressure and immune suppression, making you more susceptible to colds and other illnesses. Moreover, the buildup of stress can contribute to anxiety and depression. 
 
We obviously can’t avoid all stresses in life, but we can seek out healthier ways of coping. One helpful technique to utilize is the relaxation response, a state of profound rest that can be evoked in a number of different ways, such as meditation, yoga and progressive muscle relaxation. Practicing breath focus is a common feature of each of these techniques. 
 
Deep breathing, otherwise known as diaphragmatic breathing, abdominal breathing, belly breathing and paced respiration, can often feel somewhat unnatural. In American society, a flat belly is considered attractive, so women (and men for that matter) tend to hold in their stomach muscles. This interferes with deep breathing and gradually makes shallow “chest breathing” seem normal, which increases tension and anxiety. 
 
Deep abdominal breathing encourages full oxygen exchange (the beneficial trade of incoming oxygen for outgoing carbon dioxide) and can slow the heartbeat and lower or stabilize blood pressure. 
 
BUT HOW DO I PRACTICE BREATH FOCUS?
 
This practice allows you to concentrate on slow, deep breathing, thus disengaging you from distracting thoughts and sensations. 
 
First Steps:
Find a quiet, comfortable place to sit or lie down and place your hand on your belly. First, take a normal breath. Then, attempt a deep breath by breathing in slowly through your nose, allowing your chest and lower belly to rise as you fill your lungs. Let that belly fully expand! Now breathe out slowly through your mouth (or nose if that feels better to you).
 
Breath Focus in Practice:
Once you have mastered the first step, you’re ready to move on to regular practice of controlled breathing. As you sit or lay comfortably with your eyes closed, blend deep breathing with helpful imagery or a word or phrase that helps you relax.

Creating a Routine:
  • Choose a spot that’s comfortable and quiet
  • Don’t try too hard – that will make you tense up
  • Don’t be too passive either – shift your focus from stressors to deeper, calmer rhythms
  • Try to practice daily, always at the same time in order to establish a habit
  • Try to practice at least 10-20 minutes each day
 
Other techniques to achieve the relaxation response:
  • Progressive muscle relaxation
  • Mindfulness meditation
  • Yoga or Tai Chi
  • Repetitive prayer
  • Guided imagery
0 Comments



Leave a Reply.

    Author

    Write something about yourself. No need to be fancy, just an overview.

    Archives

    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020

    Categories

    All

    RSS Feed

205-223-6314
acealabama.org
info@acealabama.org

P.O. Box 550241
Birmingham, AL 35255
DONATE NOW
Picture
A federally registered 501(c)(3) charitable organization
© 2016 AlaQuest Collaborative For Education. All Rights Reserved.
Photos used under Creative Commons from COD Newsroom, symphony of love, trendingtopics, trendingtopics, verchmarco, Barrett Web Coordinator, Free For Commercial Use (FFC), EpicTop10.com, andreyshkvarchuk