Deep breathing for Stress Relief

Deep breathing is a simple, yet powerful, relaxation technique with its focus on full, cleansing breaths. It can be practiced almost anywhere, almost at a moment's notice and provides quick relief to stress levels helping to keep them in check.

Deep breathing is the cornerstone of many other relaxation practices, too, and can be combined with other relaxing elements such as dance, slow movement, aromatherapy and music.

How to practice deep breathing

The key to deep breathing is to breathe deeply from the abdomen. When you take deep breaths from the abdomen, rather than shallow breaths from your upper chest, you inhale more oxygen. The more oxygen you get, the less tense, short of breath, and anxious you feel. So the next time you feel stressed, take a minute to slow down and breathe deeply:

If you have a hard time breathing from your abdomen while sitting up, try lying on the floor. Put something on your stomach, breathing so that you feel your stomach rise as you inhale and exhale.

Tai Chi for Stress Relief

If you’ve ever seen a group of people in the park slowly moving in synch, you’ve probably witnessed tai chi. Tai chi is a self-paced, non-competitive series of slow, flowing body movements. These movements emphasize concentration, relaxation, and the conscious circulation of vital energy throughout the body. Though tai chi has its roots in martial arts, today it is primarily practiced as a way of calming the mind, conditioning the body, and reducing stress. As in meditation, tai chi practitioners focus on their breathing and keeping their attention in the present moment.

Tai chi is a safe, low-impact option for people of all ages and levels of fitness, including older adults and those recovering from injuries. Once you’ve learned the moves, you can practice it anywhere, at any time, by yourself, or with others.
Making tai chi work for you

As with yoga, tai chi is best learned in a class or from a private instructor.

Although tai chi is normally very safe and gentle, be sure to discuss any health or mobility concerns with your instructor.

Tai chi classes are often offered in community centers, senior centers, or local community colleges.

Relaxation Practices that Reduce Stress

The body’s natural relaxation response is a powerful antidote to stress. Relaxation techniques such as deep breathing, visualization, progressive muscle relaxation, meditation, and yoga can help you activate this relaxation response. When practiced regularly, these activities lead to a reduction in your everyday stress levels and a boost in your feelings of joy and serenity. What’s more, they also serve a protective quality by teaching you how to stay calm and collected in the face of life’s curveballs.

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