Right Under Your Nose: A simple way to lower Holiday Stress and overeating
Sun, November 06, 2011
Turns
out, we can actually use our mind to improve our physical health. With a little
practice, you can be well on your way to reaping the positive benefits from
breathing exercises.
Breathing
exercises are built-in stress relievers and can have immediate positive effects
like lowering blood pressure and triggering your relaxation response. Deeper breathing triggers the parasympathetic
nervous system—the one that calms us down.
With
heightened stress-levels and abundant holiday treats lying around, it’s
sometimes a perfect set up for overeating and feeling overwhelmed. What if you
could try breathing instead?
Practicing
breathing exercises can actually train the body’s reaction to stressful
situations—lowering the production of harmful stress hormones (the same ones
that contribute to overeating tendencies). It’s a powerful and easy tool
for increasing your overall health and wellbeing. Give yourself a present this
holiday…It’s free and right under your nose (literally). Breathe!
To
get started, try this simple breathing exercise:
• Lightly
rest one hand on your chest and the other one on your abdomen area. As you
breathe deeply in, aim to have the hand on your abdomen rise higher than the
hand on the chest. This will mean you are taking in air into the lower part of
the lungs.
• Exhale
through your lips and then take a slow, deep breath inhaling through your nose
and imagine you are taking in all of the air surrounding you. Hold it for as
long as you are able to comfortably (it’s not an underwater breathing
contest!).
• Slowly
exhale through your mouth in a gradual and gentle manner. As you let out
all of the air in relaxation, slightly contract your abdominal area to release
any remaining air from your lungs. (*We deepen breathing not by inhaling more
air, but by completely releasing it).
• Repeat
the cycle for four or five more breaths or until your body begins to relax. If
you want a guideline for breath frequency, each exhalation should aim to be
about twice as long as the inhalation.
Posted by Heather on Sun, November 06, 2011 at 02:51 PM
Tags: anti-aging •
Balance •
Life-style •
positive •
well-being •
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