The way you breathe affects your whole body. Full, deep breathing is
a good way to reduce tension and feel relaxed. The object of roll breathing is
to develop full use of your lungs and get in touch with the rhythm of your
breathing. It can be practiced in any position, but it is best to learn it
lying on your back, with your knees bent.
Place your left hand on your abdomen and your
right hand on your chest. Notice how your hands move as you breathe in and
Practice filling your lower lungs by breathing so that your
left hand goes up when you inhale and your right hand remains still. Always
inhale through your nose and exhale through your mouth.
have filled and emptied your lower lungs 8 to 10 times, add the second step to
your breathing: inhale first into your lower lungs as before, and then continue
inhaling into your upper chest. As you do so, your right hand will rise and
your left hand will fall a little as your abdomen falls.
exhale slowly through your mouth, make a quiet, whooshing sound as first your
left hand and then your right hand falls. As you exhale, feel the tension
leaving your body as you become more and more relaxed.
breathing in and out in this manner for 3 to 5 minutes. Notice that the
movement of your abdomen and chest is like rolling waves rising and falling in
a rhythmic motion.
Practice roll breathing daily for several weeks until you can do it
almost anywhere, providing you with an instant relaxation tool any time you
Stress affects us all. You may notice symptoms of stress when disciplining your kids, during busy times at work, when managing your finances, or when coping with a challenging relationship. Stress is everywhere. And while a little stress is OK -- some stress is actually beneficial -- too much stress can wear you down and make you sick, both mentally and physically.
The first step to controlling stress is to know the symptoms of stress. But recognizing stress symptoms may be harder than you think...