Last Updated on Monday, 29 September 2008 01:11

When you are stressed your breathing pattern changes. Typically, an anxious person takes small, shallow breaths, using their shoulders rather than their diaphragm to move air in and out of their lungs.

When you are relaxed you tend to breath more slowly and through your nose. By immitating a relaxed breathing pattern you can relax and calm your autonomic nervous system.

Yogic Breathing

Kneel on the floor and place one hand on your stomach and the other on your chest. Inhale for about 2 seconds, allowing your stomach to bulge out, then slowly breathe out over about six to eight seconds, allowing your stomach to deflate. Repeat the procedure this time allowing your chest to bulge and then deflate. Keep alternating between the two for several minutes.

Attending a yoga class or practicing medititation at home will aloow you to divert your mind from stress, relax muscle tension through stretching and teach you how to breathe completely. If you can’t get to a yoga class the following routine can also help.

• Lie on a firm surface, close your eyes and become aware of how your body feels.

• Spend a few moments imagining a calm scene like a clear blue sky or a calm sea. Blue is a very relaxing colour.

• Focus your attention on each part of your body, starting at the tips of your toes and finishing with your face and eyes.

• Consciously try to relax each part of your body in turn. You may imagine a feeling of warmth surrounding that part of the body.

• When you are finished relax and follow your breathing. If any thoughts pop into you head, let them pass as if they were a cloud passing through the sky and return to following your breathing.

• The whole procedure should take at least 10 to 15 minutes and it’s best to try and do it at least once a day when you are feeling stressed. You can also buy a relaxation CD or borrow one from the library.

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