Reducing Stress Through Deep Breathing (1 of 3) | Johns Hopkins Rheumatology | YouTubeToText
YouTube Transcript: Reducing Stress Through Deep Breathing (1 of 3)
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(relaxing music)
- The first exercise in our relaxation tool kit
involves something we all experience at some point
or have been very close to experiencing.
Shortness of breath during times of stress.
When we're anxious or stressed,
our breathing becomes very shallow.
The breath we take isn't fully drawn into the lungs.
And there is more contained in our chest.
This brings us to our very first exercise
of stress reduction, deep breathing.
It's also known as abdominal breathing, belly breathing
or diaphragmatic breathing.
This technique consists of breathing through the belly
and not the chest in a slower and deeper fashion.
There are many physical benefits to this simple technique.
Deep breathing lowers your heart rate, your blood pressure,
increases your energy levels and decreases
your muscle tension and pain.
Not to mention the mental health benefits including
decreased anxiety and stress as well as improved sleep
and a more focused mind.
Let's practice.
Sit or lie down in a comfortable position.
Begin by taking a deep breath in
and a long, relaxing breath out.
The idea here is to achieve a slow and steady breath.
Go ahead and place one hand on your chest and your other
on your abdomen if this feels comfortable for you.
Now try and keep your chest rather still and have
your abdomen expand and contract as you deeply breathe.
Some people find it helpful to count
while they take their deep breaths.
For example, you may count like this, in two three four.
Out two three four.
In two three four.
Out two three four.
This counting can help you with consistency.
Try to practice this regularly, a few times throughout
the day for a few minutes.
It will relax you physically and mentally
during times of stress.
(relaxing music)
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