Breathe
More and more research indicates that our thought patterns and emotions affect nearly every illness we can get. That means that your mind, brain, and body communicate with each other. So how can you use this to your advantage? Let’s dig a little deeper about how you can help your mind and body communicate in healthy ways.
Stress is an emotion, and it is a physical experience. Not all stress is bad; however, chronic stress that builds up over time and becomes a regular part of your everyday life can be harmful. Stress can make unhealthy behaviors worse. People who are under stress are likely to eat poorly and exercise less. They may also neglect or damage their relationships. Learning to be aware of the amount of stress in your life and how you react to it will help you handle stress in the future. Try to create a feeling of complete relaxation at least once a day. Here are two examples of how to use Breathing to relax.
Conscious Breathing is one of the most effective stress reducers. Place one hand on your stomach and one hand on your chest. Spend a moment noticing your regular breathing pattern. As you become more aware of your Breathing, it may start to deepen on its own naturally (your hand on your stomach should move up and down with each deep breath). As you get more accustomed to this way of Breathing, it is helpful to pause at the beginning and the end of each breath. Hold it for a few seconds at the peak of the in-breath and the end of the out-breath. Please do not force the breath, but allow it to deepen with practice.
Paced Breathing (Dr. Weil’s recommendation) is the 4-7-8 breathing pattern based on an ancient yoga tradition. It can change your stress response to a feeling of relaxation.
Breathe in through your nose for a count of four.
Hold for a count of seven.
Exhale through the mouth for a count of eight.
Repeat four times.
Be sure to breathe in through your nose and out through your mouth. As you breathe, rest the tip of your tongue on the ridge behind your front teeth. When you exhale with your tongue in this position, it should create a shooshing sound. Because this technique is fast and portable, you can repeat it as often as you need.