If you are anything like me, you stay on the run most of the day, including right up to the last minute before going to bed. Furthermore, many caregivers are also guilty of being hypervigilant throughout the night. Therefore, relaxation is not our best skill.
Throughout my years of trying to overcome my deficit with the help of many people, several relaxation techniques I tried worked well IF I used them. “IF” being the operative word. I readily admit that I am my worst enemy in this area. Hopefully, you do not have this same weakness, and one or more of the following may be helpful to you. I found a great list of breathing exercises that are simple to do and quick to learn on the internet in an article from Verywell Mind. These 9 Breathing Exercises Can Help Relieve Anxiety By Sheryl Ankrom, MS, LCPC
Chest Breathing vs. Abdominal Breathing
An interesting fact she shared was that when we are anxious, we take short breaths using our chest muscles, but when we relax, we take longer, smoother breaths with our abdominal muscles. Therefore, a way to decrease anxiety was to train ourselves to use our abdominal muscles to breathe. When we engage the abdominal muscles, we stimulate the parasympathetic nervous system, which regulates our heartbeat, blood flow, breathing, and digestion.
On the other hand, when we perform chest breathing, the movements are often short and rapid, reducing the amount of oxygen received and causing more carbon dioxide to accumulate. The result is an increase in heart rate, dizziness, muscle tension, and other feelings of anxiety or even panic.
4-7-8 breathing
To practice 4-7-8 breathing, find a comfortable place to sit or lie down. Be sure to practice good posture, especially when you first start. If you’re using the technique to fall asleep, lying down is the most effective position for relaxation.
Prepare for the practice by resting the tip of your tongue against the roof of your mouth, right behind your top front teeth. You’ll need to keep your tongue in place throughout the practice. It takes practice to prevent your tongue from moving when you exhale. Exhaling during 4-7-8 breathing can be easier for some people when they purse their lips (i.e., making a pucker-like shape).
The following steps should all occur during one breath cycle:
- First, let your lips part. Make a whooshing sound, exhaling completely through your mouth.
- Next, close your lips, inhaling silently through your nose as you count to four in your head.
- Then, for seven seconds, hold your breath.
- Make another whooshing exhale from your mouth for eight seconds.
- When you inhale again, you initiate a new cycle of breath. Practice this pattern for four full breaths.
The breath you hold (for seven seconds) is the most critical part of this practice. When first learning this technique, start with four cycles. Gradually work your way up to eight complete breaths as you become comfortable with the method.
The 4-7-8 technique can result in a state of deep relaxation. Therefore, only use this method when you can remain completely relaxed afterward, such as before bedtime. Do not use this technique before driving or operating hazardous equipment.
Belly Breathing or Diaphragmatic Breathing
Find a comfortable place to sit or lie down. Consider playing soothing sounds of nature or other relaxing music. Ensure the room temperature, lighting, and atmosphere are conducive to relaxation.
- Put one hand on your upper chest and the other on your belly below your ribs.
- Let your belly relax without forcing air in by squeezing or clenching your muscles; simply allow it to flow in.
- Breathe in slowly through your nose. The air should move into your nose downward until you feel your stomach rise under your hand and then fall back down toward your spine.
- As your abdomen falls, release the air from your lungs by exhaling slowly through slightly pursed lips (like puckering for a kiss).
- The hand on your chest should remain still throughout the above.
The recommended frequency is initially three times a day, working up to 5-10 minutes or one to four times daily.
Pursed-Lip Breathing
Pursed-lip breathing is often used with individuals who have respiratory conditions, such as chronic obstructive pulmonary disease (COPD) and emphysema, to help them slow down their breathing by intentionally focusing their effort on their breathing technique. Here’s how they do it:
- Sit comfortably in a chair with neck and shoulders relaxed.
- Keep your mouth closed while inhaling slowly through your nostrils for two seconds.
- Exhale through your mouth through puckered lips (as if blowing a kiss) for four seconds.
- Continue repeating the steady, slow, intentional rhythm of breathing in and out until your breathing improves or the anxiety subsides.
Asthma and panic attacks don’t announce when they are coming; therefore, be prepared by practicing this technique in advance until it becomes second nature to you. Training 4-5 times a day until you feel comfortable doing it immediately should keep you prepared for an emergency.
