Deep Breathing Technique for Stress & Anxiety

Deep Breathing Technique for Stress & Anxiety | Moment of Truth Physical Therapy

In mid-2020, during the COVID pandemic, my husband lost both his parents. Grieving that kind of loss is not easy. Add social distancing, an out-of-state memorial service, and travel safety to the mix, and it’s a nightmare.

I tried to be there as best I could for my husband, but then I realized how much of a toll it was taking on me as well. My husband and I had hit our breaking point and we felt the real, physical weight of stress.

What we needed was to pause, hit the reset button, and BREATHE.

How Breathing Exercises Reduce Stress

When was the last time that you took a breath? No, I mean really took a deep breath? Breathing deeply may seem overrated, but it really is an effective technique for reducing stress and anxiety.

According to the American Institute of Stress, deep breathing exercises help increase the supply of oxygen to your brain. This stimulates the parasympathetic nervous system which promotes a state of calmness.

Taking a full deep breath also helps you feel more connected to your body. It helps you recognize where you hold tension and where you need to relax and soften.

The Best Deep Breathing Technique to Reduce Stress

Do you remember the story of the tortoise and the hare? The slow and steady tortoise wins in the end, and that’s an important lesson for us to take as well. To help you slow down, I want to share my favorite deep breathing exercise–The Progressive Muscle Relaxation Technique.

Lay flat or sit comfortably.

Soften.

Begin to tighten your system.

Start with your hands and arms.

Tense and tighten while breathing in.

Hold… hold… hold…

Relax and breathe.

Now, begin to tighten your neck and shoulders.

Tense and tighten while breathing in.

Hold… hold… hold…

Relax and breathe.

Start to tighten your chest and stomach.

Tense and tighten while breathing in.

Hold… hold… hold…

Relax and breathe.

Next, tighten your glutes, quads, knees, feet and toes.

Tense and tighten while breathing in.

Hold… hold… hold…

Relax and breathe.

Finally, tighten your whole body.

Tense and tighten while breathing in.

Hold… hold… hold…

Relax and breathe.

Can you soften further? Now breathe.

It may sound crazy, but during times of intense stress and anxiety, it’s important to stop, pause, reset and breathe.

Want More?

Right now, we are offering a free webinar that covers 3 different areas to help you relieve stress and anxiety.

  • Do you want to learn how to breathe better?
  • Do you want to have more confidence about connecting to your core and pelvic floor?
  • Do you wish you knew a better way to resolve your own tension until you can get yourself in for a good massage?
  • Do you want to truly have more peace so that you can quiet yourself in those moments where everything starts to spin?
  • Would you like more awareness so that you know exactly where in your body needs some love and attention?

Finally, if you watch our webinar and send us an email about which strategy made the biggest difference for you, we will enter you to win a free week of yoga at our beautiful studio. One drawing every week so several will win! You can reply to any of the emails you receive from us – we read them all.

If your answer is yes, then this webinar is for you.

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