Combat Stress and Sleep better with these Simple Exercises

Tuesday, April 10, 2012

Did you know that the way you breathe changes when you are feeling stressed?

You may unknowingly hold your breath for a few seconds, you may start breathing more quickly or not as deeply or tense your shoulders. This can alter your oxygen/ carbon dioxide balance and, in severe cases, make you to feel light headed or anxious.

It also means you use your diaphragm (the main breathing muscle ) less and instead use your neck muscles to lift you upper ribs to breathe.

This is why so many people say ' I hold all my stress in my neck and shoulders.' The good news is, you CAN change this!! Try these simple exercises to reduce the impact stress has on your body.

The first is to use during the day, the second will wind you down and send you off to sleep...

1) If you are feeling stressed, become aware of HOW you are breathing. Then, slowly breathe out of your mouth, making your OUT breath as long as possible. (it should be at least twice as long as your IN breath), then take a slow, deep breath in through your nose. Do this for 3 breaths in a row, then go back to breathing normally. Repeat every few minutes.

2) This exercise is great for helping you get to sleep. Start by making your OUT breath last 4 seconds. Do this for 6 breaths in a row. Then, extend your out breath to 6 seconds, again for 6 breaths. Next, make your out breath last 8 seconds for 6 breaths in a row. Now reverse the process, breathing out for 6 seconds 6 times, then for 4 seconds 6 times, then breathe normally. The most important part of this exercise is the OUT breath, so focus on that. If you find starting with a 4 second out breath is too difficult, start with 2 seconds, then 4, then 6, then back to 4, then back to 2. If you do this regularly, you may find you need to start at 6 or 8 seconds and extend from there.

If at any stage you feel breathless or dizzy, STOP the exercise and breath normally .

Any questions ? Call Sharon direct on 0414 529 203.

Sweet dreams !

Comments (202) | Permalink

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Apple commented on 12-Sep-2012 08:47 PM

Hi NadiyaFirstly I must tell you that I am Delwyn's sister, the levloy Ben's Aunt. I have heard so much about you sorry we have never met. i love Ben so very much and really enjoy seeing him. You would be very proud of him.I am enjoying the breathing.
I am a chronic through the mouth breather and also I have had major probs with sinus so it is a slow process just to trust breathing through the nose. Still working at it.I work professionally as a Counsellor in a secondary school and also able to share this
with my students and my colleagues.Kind regardsCarol

Sudhakar commented on 12-Sep-2012 08:48 PM

Hi Carol, how wonderful to hear from you! I'm seinndg you a personal email too. Thanks so much for your feedback. Both Linda and I are passionate about learning to breathe well and the difference it makes to quality of life. We want to get Breathe Well
to as many people as possible, so any help is much appreciated.Big hug to all of you in NZ.Nadiya

Kholil commented on 12-Sep-2012 08:51 PM

- Sounds like a great event! I'm glad the Latinas are representing in all corenrs and everywhere in between here in the US. I'd love to hear more about cultural events like this. Great pictures as well. Katie for Ouidad

Yunus commented on 12-Sep-2012 10:16 PM

How wonderful anehotr corner turned and with such fortitude. I can't believe you are eating real food? and breathing on yur own well done Tom what a fighter. I feel very humble sitting here in England and learning about the day to day struggles you all
are going thru and I can do nothing except BREATH. Tom and Sal I think of you every dayAll our love Christine & David

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From Sarah ElderkinDearest JaneIt is good to hear of the gains Tom is making, peaprhs seemingly slowly to you, but they look amazing from here in Nairobi. You and Robert, Tom and Sally and all the family are ever-present in my mind. Whatever else I’m doing,
you are always there. Tom is, and obviously has long been in many other ways, inspirational, and reading your posts, all I can say is, it is not difficult to see where he might have learned his courage. As a mum, I can only begin to imagine what you are thinking
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. I couldn’t take my eyes off of him. There was a sense that if I did he would deapspiar. I was so excited to see him. Over the years I had dreamed of him and would force myself to let go of the longing that lingered after those dreams. “I’m with a client
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Alireza commented on 13-Sep-2012 01:09 AM

The birth of my son absolutely left me breelhtass. The first time I held him and gazed into his face, I felt like an all powerful being. I felt like I was the first woman who had achieved the miracle of giving birth to a beautiful perfect human being.
Now, I do know that women had been having babies since time immemorial, l but that day, Sunday, October 26, 1975, it was like the first time this had ever happened, and I was the one to do it. So many emotions were jutting up against each other . . . love,
awe, power, humility, accomplishment, . . . and absolute fear of being responsible for another human being. But that day, the moment when they laid him in my arms absolutely took my breath away.Years later, in 2003, two other events took my breath away . .
. gazing at the ceiling of the Sistine Chapel and being on the Grand Canal in Venice, Italy.

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Ricardo commented on 13-Sep-2012 11:30 AM

Dear Jane,So good to hear something from you. Tom is aianmzg and I feel so proud of him for his strong spirit and his determination, I just so wish we were closer and could visit more often! We will come again soon. sending strength to Tom and Sal but
also to you love Wendy & Antxxx

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