Do you know how to breathe most effectively? Take this simple test:

          Sit or stand and take a deep breath and then let it out. Which expands more, your upper chest or your mid abdomen?

          Most people's response to this question is that their chest expands, which indicates that chest breathing is taking place. This type of breathing expands only the upper lungs. Shallow chest breathing can put strain on the lungs and the heart, both which must work harder to provide enough blood to get adequate oxygen to the body. The stress response, or "fight or flight," is the body's natural way to protect itself. Fighting or fleeing protected our ancient ancestors, but now we cannot usually afford such extreme reactions. Modern man does not have a physical outlet after stress stimulates the body. Stress hormones build up; causing untoward effects including weight gain, increased respiration, high blood pressure, indigestion, and anxiety. An easy antidote to these toxic reactions is movement or exercise and healthy breathing.

          Deep breathing is a quick, easy, and free method to counteract stress and promote wellness. Eastern movement techniques such as Yoga and Tai Chi have advocated this approach for centuries, and these are helpful activities. Simple deep breathing techniques are easy to learn on your own and can be practiced anywhere, anytime. Dr. James Gordon, a clinical professor of psychiatry at Georgetown University School of Medicine and director of the Center for Mind-Body Medicine in Washington states that "Slow, deep breathing is probably the single best anti-stress medicine we have." ¹ Traditional medicine uses drugs to deal with the body's stress problems, while relaxation breathing naturally helps to slow heart rate, decrease respiration rate, increase oxygenation, decrease skeletal muscle tension and increase a sense of calmness and well being.

How to Deep Breathe

• Lie on your back or sit in a chair and relax your muscles, including your stomach muscles. Place your hands on your abdomen just above your diaphragm. (Just above your navel)
• Inhale and exhale deeply imagining that you are drawing your breath to your toes. Watch your hand move up and down with your breathing and minimize movement in your upper chest.
• Using a second hand clock, breathe slowly inhaling for five seconds, pause, and then exhale for five seconds through pursed lips, making an audible sigh. (You can do this silently around other people.) Make sure that you are inhaling and expanding your chest cavity to its capacity.

          Practice this technique and utilize it at any time throughout the day for a mini relaxation break or as a longer meditation break for 20 to 30 minutes. Focus on your breath control and if your mind wanders, re-focus on the breath control and a feeling of warmth and relaxation. This is a useful tool to use in a stressful situation, in traffic, during the day at work for a relaxation break, or for more prolonged meditation or relaxation.

          Try this method every you feel tense, when the phone rings, before going to bed, or when driving and you are stopped in traffic. Experience the rewards that learning to calm your mind and body can bring! Just remember to breathe.

More Information on Relaxation and Mind-body Medicine

• Domar, Alice, Self Nurture, Viking, 2000.
• Krucoff, Carol and Mitchell MD, Healing Moves: How to Cure, Relieve, and Prevent Common Ailments With Exercise, Harmony Books, 2000.
• Weil, Andrew MD, Breathing: The Master Key to Self-Healing, CD, Sounds True, 1999.