When you or your kids are stressed and need to relax, don't point them to the TV or the pantry. Chips or channels don't provide relief. Instead, take a deep breath.
Deep breathing is an easy way to relax and let your worries go. You can do it pretty much anywhere, and it only takes a few minutes to do.
Deep breathing -- also called belly breathing, diaphragmatic breathing, and abdominal breathing -- helps ease stress. It can also lower your blood pressure and relax tense muscles. Learning healthy ways to relax can help you avoid unhealthy choices. When you’re stressed it can be harder to make healthy choices like picking good foods or finding the motivation to be physically active. When you’re relaxed you can be more mindful.
In this step-by-step guide, you'll learn how to blow away your stress, then teach your kids how to manage stress in a productive way. Everyone can benefit from a little calming, healthy relaxation.
1. Find a comfortable, quiet place to sit or lie down. Choose a place where you know you won't be disturbed. If sitting, keep your back straight and your feet flat on the floor. Close your eyes.
2. Place one hand on your belly, just below your ribs. Place the other hand on your chest.
3. Take a regular breath.
4. Now take a slow, deep breath. Breathe in slowly through your nose. Pay attention as your belly swells up under your hand.
5. Holding your breath, pause for a second or two.
6. Slowly breathe out through your mouth. Pay attention as the hand on your belly goes in with the breath.
7. Do this several times until you have a calming rhythm.
8. Now add images to your breathing. As you breathe in, imagine that the air you're breathing is infusing relaxation and calmness throughout your body.
9. As you breathe out, imagine that stress and tension are being whooshed away.
10. Try to deep breathe for 10 minutes or until you feel relaxed and less stressed. Gradually work your way up to 15-20 minutes.