MY FAVORITE TECHNIQUE: SIMPLE & EASY

The easiest and most useful overall technique I have found for dealing with stress in the moment is a simple form of deep breathing while keeping the mind focused with the word "relax". The purpose of deep breathing is not to get the deepest breath possible but to slow down and control the rate and depth of the breath.

HOW TO DO DEEP BREATHING

• Breathe in at a comfortable depth allowing your abdomen (stomach) to rise.
• Allow the breath to flow out naturally and comfortably.
• Repeat at a slow controlled rate for as long as needed.
• When possible close your eyes and sit or lie in a comfortable position.
• To help focus think “RE” on breathing in and “LAX” on breathing out.
  


It may help to place your hand on your abdomen to feel the rise and fall of your stomach with your breath. To enhance the effectiveness and ease of breathing, especially in challenging situations, I recommend using the verbal cue "relax". As you breathe in say silently to yourself “re” and as you breathe out think “lax”. Continue to do this with each breath until you get the effect desired. The purpose of saying to yourself “re” and “lax” is to help you focus on the process in the presence of distractions, either external or internal (such as your thoughts). This can be done for a few breaths, a few minutes, or as long as needed or desired. In doing this you can get a nice slow rhythmic breathing pattern going while teaching your body to relax with the breath.

WHEN TO USE DEEP BREATHING

• Anytime, anyplace you wish to calm yourself or relax
• Anxiety
• Waiting
• Before sleep

  

It is important to practice this on a regular basis to teach your body to relax rather than waiting to learn to use it when you are stressed.

Take some time to practice this technique over the next week. Send me any questions or comments, either as a post or by gmail.

Tune in again next week for my next tip!