Introduction: What Is Breathing and How Does it Relieve Stress?
What does it mean when you say “breathe”? Breathing is what keeps us alive! The average person takes about 11 breaths per minute. Breathing even occurs when you are asleep–it is a natural reflex to breathe when the body becomes too hot or too cold. The way we talk about breathing, though, is usually related to stress-relieving methods. For example: “Take a deep breath.” “Breathe slowly.” “Deep inhale for 5 seconds, then exhale for the same amount of time. Repeat 3 times.” The bottom line is that breathing can help relieve stress.
Breathing and the Stress Response
As a person moves into a stressful situation, the body’s sympathetic nervous system (SNS) goes into action. This is the part of your nervous system that produces the “fight or flight” response. The SNS causes many physical changes in your body, including an increase in heart rate, blood pressure and respiration rate. The SNS also triggers the release of stress hormones that get the muscles ready for action. The whole stress response is designed to trigger your body’s fight-flight mechanisms and allow you to deal with the stressful situation.
How Breathing Relieves Stress
Breathing is one of the best ways to relieve stress because:
1. It helps you slow down so your body can better respond to physical changes that occur during a stressful situation.
Breathing Techniques for Focus & Concentration
Train yourself to take very slow deep breathes. Put one hand on your chest and the other on your stomach. Count slowly in your head as you breathe in, then slowly out. When you notice that your breathing has naturally slowed down, continue to focus on breathing naturally as if you were standing in line at the grocery store. You may notice your heart rate slowing as well.
Breath holding helps to maintain focus and concentration by increasing the brain’s need for oxygen.The key to holding your breath and maintaining mental focus is to keep your mind on things other than the intense desire to breathe. This may mean focusing on a task you are doing or visualizing a favorite memory while counting slowly in your head.
(source: “A Breath of Life” by Darryl Edwards – TIME.com)
Title: Self Medication for ADHD (Attention Deficit Hyperactivity Disorder) [1st sentence]
How Breathing Techniques Can Help You Sleep Better
Deep breathing during the day can help you sleep better at night. Stress is a major cause of insomnia . When you have a lot on your mind and feel overwhelmed, it is difficult to relax. The more stressed out you become, the harder it will be for you to fall asleep. Deep breathing techniques are a great way to reduce stress. Practice deep breathing in the evening so when you go to bed, you are relaxed and ready for sleep.
Of course certain situations may require you to use different techniques at certain times. You may find that whenever your heart rate jumps or you are particularly tense, deep breathing works best. You can do deep breathing poses during your workout or whenever you feel angry. Make sure to switch up the routine so that it does not become predictable but always focuses on relaxation and calming the mind and body.
Varying Your Breathing Patterns
If you have been practicing deep breathing exercises and find that they are no longer helping you sleep, switch up the pattern. Try inhaling and exhaling through the nose. This can help increase oxygen in the body while stimulating the brain. You can try holding your breath while inhaling or exhaling. These will also increase oxygen in your body and stimulate the brain. Try different patterns to see what works best for you and to avoid doing anything that is too strenuous
Conclusion: The Best Breathing Techniques That Will Help You Fall Asleep Faster
There are many breathing techniques you can try. The best way is to start out with a few basic techniques, then find the ones that work best for you and your circumstances. The techniques listed below will benefit most everyone. Good luck!
There are many breathing techniques you can try. In this article, you’ll learn the best ways to breathe that will help you fall asleep faster and sleep better.
The first technique is called muscle relaxation. It’s simple; it involves taking a long deep breath, holding it for a few seconds, and then letting it out slowly. This causes the muscles in your body to relax as your body prepares for sleep.
The second technique is called positive visualization. This technique involves you imagining a beautiful scene. It can be a relaxing scene or it can be a peaceful one, but it should be calming. After you visualize your scene for about five to ten minutes, you will begin to relax and feel sleepy.
The third technique is called progressive muscle relaxation. You will begin with lying down on your back in bed, holding on to the end of your bed or the wall for support. This first step is a relaxation technique, so it will help you fall asleep.
Once you lie down on your back in bed, start tensing and relaxing your muscles as much as you can. Try to make each muscle relax before you tense it again. Do this for a few minutes, then take another deep breath and hold it for several seconds as your body prepares for sleep. That’s one round of progressive muscle relaxation.