3 breathing exercises to help you relax

Breathing is something that most people don’t think about because our body controls it automatically. However, we tend to notice our inhalation and exhalation when we’re stressed or anxious.

When people are tense, they often inhale more than necessary and breathe more rapidly, says Atmadarshan, assistant director of the Atma Center in Cleveland Heights, Ohio.

“Deep, slow breaths are associated with calmer states of mind,” she says. “I call it ‘vacation breath.’”

It’s why she and other teachers at the Atma Center yoga studio focus on breathing exercises at the end of class. They even practice “Natural Breath Awareness,” which is exactly what it sounds like — focusing on your normal rate of inhalation and exhalation.

“It has profound effects right away. It tends to slow the breath down, slow the heart rate and decrease your blood pressure,” she says.

When we’re under pressure, we often breathe from our chest, so the teachers encourage students to breathe from their abdomen and count to focus wandering minds. If you’re focusing on counting and breathing, you can’t think about whatever is making you anxious.

For independent garden center owners and staff, while spring brings warmth, renewal, more customers and sales, the increased traffic can be stressful.

Here are three breathing practices courtesy of the Atma Center that you can try to reduce your stress during the busy season. Before beginning each breathing practice, sit in a comfortable place and position, with your back straight and your head centered. Close your eyes and mouth lightly. Relax your jaw, shoulders and other areas of tension.
 

Natural breath awareness

Benefits: This technique introduces you to your own breathing habits. Because your breath tends to slow down during this practice, it can provide deep physical and metal relaxation. Natural Breath Awareness can also help reduce anxiety because instead of focusing on what’s worrying you, you focus on your breath.

Directions: Pay attention to your breathing. Watch your breath as it flows in and out. Do not change your breath; just be aware of it. Continue watching your breath for 2 to 5 minutes.
 

Belly to chest breathing

Benefits: When we’re stressed out, we tend to have short inhalations and exhalations, which means most of our breath comes from our chest. Breathing deeply from the abdomen helps reduce tension in the chest, the deep muscles in the back and improves posture and digestion.

Directions: Breathe in deeply and engage the abdomen. Feel that you are inhaling from the stomach up through the chest and to the shoulders. Exhale back down again. Practice for 2 to 5 minutes.
 

Rhytmic breathing

Benefits: Minds easily wander when focused only on breath. Counting the breaths helps focus the mind and carries the same benefits listed above, such as lowering blood pressure and reducing anxiety.

Directions: Notice your breath. Count how long it takes you to inhale, and exhale for the same amount of time. (When people first start, it’s usually about 3 to 4 seconds each.) Find a count that works well for you from breath to breath. After a while, add a count to the breath out if that is comfortable. Do not strain to inhale or exhale longer, and stop if you feel lightheaded. Continue adding counts until the exhalation is up to twice as long as the inhalation.