Dealing With Stress Simply Breathe Through It

Another day full of stress? No time to catch a breath how many times have we heard that or said it ourselves?   We all know we need to breathe to live.  Just think about it a minute. Breathing is a reflex action done by our body to provide the flow of oxygen around the body to the vital organs. Here’s a few interesting facts:stressed man

Humans breathe between 12 and 20 times per minute, with children breathing faster than adults.

Babies may breathe as much as 40 times per minute. Adults normally breathe about 500-700ml of air at a time. An average 14 year old takes around 30,000 breaths per day.

However, sometime we can and should take control of our breathing. We can be more relaxed by breathing in and out more and making each breath deeper.

I’m sure you have noticed how shallow your breathing becomes when you are feeling stressed.  The more we allow our body to be filled by deep breathing, the less stress we place on our body and mind.  This is a simple form of Meditation.

If we practice deep and controlled breathing exercises, the more natural it becomes, and we can call on it at any time of day to help us through those tired or stressed out moments taking back the control we need.

With all have challenges and niggling problems in our average day, which we have to deal with either at work or at home.  It’s not always the major challenges that cause us stress we are all very different in this area.  Some times it is the small things day in day out, that are compounded to cause us to be stressed.

That’s why some times we see people not dealing very well with a situation that to us may seen such a small matter, but this one  problem is not the whole story, but a combination of stressful events which accumulate, or the routine of stressful situations which are repeated every day in what I call the cycle of stress. This in itself should be broken, or we will always feel this way.

How can we deal with this?  There are many ways, the simplist is taking the time, either by yourself , with a partner, or  family members, to acknowledge the stress and what could be changed to make everyone’s day less stressed.  It should be remembered that physical activity is a good way to de-stress, a long walk by yourself , with  a family member or friend can do wonders.

In the workplace alot of Company HR Departments now acknowledge the problem of stress to individuals, and the knock-on effect to the productivity of the Company’s operation.  Stress can’t always be avoided but it can be managed at home and in the work place.

For some of us our continued days of stressful living  can lead to a lack of sleep, which can affect every area of life i.e. lack of motivation and ill health.  Though this is not true of everyone, some people can crash out when stressed and sleep well, which is what usually  happens to me.  But no one should be living in a cycle of stress everyday, and here is a good way to start to break it.

It’s important in these times to stop, and make some time for ourselves, even if it’s just a few minutes, I would say try and give yourself at lease 15 minutes.

It’s not a lot of time in your busy day and you will feel so much better for it.  You will find you need to discipline yourself to do this at first because you have to stop, not something you will be used to doing in your day, but once you have done it a few times and keep with it say a whole week, 15 minutes a day, you will make sure you do it from then on.

You will have felt the benefit of making this time just to stop and breath deeply, yes just simply  breathing under control, and how really beneficial this is in lowering your stress level and getting everything that’s going on in perspective.

Here are some steps to help you stop and take some time out do these breathing exercises, everyday, weekends as well.  Make this part of your day I know you will look forward to doing this once you get started.

  1. You can lie down, sit down or stand up as long as you are comfortable.  Breathe in slowly through your nose to the   count of four. Breathe deeply until your entire body feels expanded.
  2. Hold on to that deep breath for four counts, and then exhale slowly through your mouth to a count of eight.
  3.  Repeat the breathing in – right down so your stomach expands. Hold on to it and then exhaling nine more times.
  4.  You can breathe deeper once you get used to the above steps by leaving one hand on your stomach, and place the other lightly across the chest.  Breathe right down so your stomach expands.
  5. When it can’t go any further, breathe in some more and fill the tops of your lungs. Inhalations and exhalation are the same length, eight counts each, without holding in between.
  6. When you exhale, let the old air out from your chest then from your stomach, so you are going to be relaxed.

There you have it the start of a very simply but very effective Stress Management Exercise so remember next time there’s stress, simply breathe through it.

Please leave me a comment, let me know what you think about Dealing with Stress Simply Breathe through It.  And if you want to contact me directly regards your health and fitness Email me at  phil@mensfitnessat50.com

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