Take A Deep Breath

Great stuff, Joel!

1. Just gave the technique a try and can feel the effects immediately. I’ll definitely be using this next time I’m feeling stressed.

2. I’m really into cycling and love just getting away from everything for a nice bike ride. It’s one of the best parts of my day and allows me to just ride and let me thoughts go.

Thanks again…love the posts.

-Mike-

Hi Joel,

Yes, that works. I prefer the “breathing box” technique though, because it’s simpler so it relaxes me more. Breath in over several counts, what ever is comfortable for you. Hold your breath for the same amount of time. Breathe out for the same amount of time. Hold without breath for the same amount of time. Each of the four elements are like the sides of a box. Very simple, very elegant.

Best wishes,
Nili

Definitely works. If you truly focus on the breathing and give some focus to the count you have no choice but to forget what may be bothering you and the physiological effects on the body are good too.

Man this is good stuff. I tried it immediately after reading and it really works…..thanks!!

I learned this a few years ago….it really works!

Got to love how simple, yet effective controlled breathing can be.
I too, have a martial arts background, and learned young the positive effects of meditation and breathing exercises on ones mind and body.

Sadly, in the heat of the moment, they are easily forgotten.

Thanks for touching on this subject. I just did the breathing here at my desk, and as Mike said, I felt it immediately.

As for a stress reliever, lifting weights does wonders. There isn’t much that can bother me after I’ve pushed myself mentally and physically in my garage.

And if it’s an off day, well taking a ride on my motorcycle kind of makes all else fade to the back of my mind.

And always, taking the dogs to the park and enjoying being outside solves most of my negative thoughts and feelings.

Great bit of information. Take care.

-Matt

I appreciate you sharing the breathing exercise. I felt more relaxed right away, and found myself increasing the force on subsequent exhales for 8 seconds that added to my feeling of calmness.

Hey Joel, I’ve been using controlled breathing techniques for a while, too. And yes, I had the same attitude you had before.

Now I wanna share something that I found has helped me a lot when there are too many things distressing me: I know it sounds so esoteric, but it helps me to just imagine all those things as one big black ball or cloud, I gather them all together and then just push them away. Actually, you can literally push them. Just use your breathing technique and with the last time exhaling, move ur arms as if you threw that ball away.

Another thing which even sounds more ridiculous but really helps, for example when you are lying in bed and you can’t sleep because the busy day is still haunting you:

Visualize a bathtub where you let all the thoughts and bad things run into like dirty, muddy water. Now when all bad thoughts are in, you imagine how you pull the plug. And visualize how the stuff just goes down the drain.

I hope these little visualization techniques help you and others on the blog!

Dotti

My pc went all wierd so I shut it down,took a deep breath…remembered your technique,used it,tried to restart my, didn’t work, so I threw the pc out the window!!!

Thanks Joel,now I read your posts at an internet cafe and I’m saving money for a laptop!

-Kevin-

If you also close your eyes, then your focus will turn inward and the mind will produce alpha brainwaves instead of the normal beta waves. This will produce an attitude of calm and confidence.

Advanced martial artists practice using deliberate soft focus. They practice watching several objects simultaneously and with equal attention around the field of view, including the peripheral region. This also promotes the alpha brainwave production and enables you to stay relaxed and free of tension but very focused.

Joel–

I had one of those days too yesterday so I am glad to see I was not alone!
Yep, doing this breathing was very helpful to destress me and bring back perspective. Keep the suggestions coming….

I run hard or lift weights for stress relief. Exerting force away from my body makes the energy flow better, so I feel stronger instantly as I watch the stress “melt away” with sweat.

I tried your ‘deep breath’ technique of relaxing and it really does work. My other favorite for ‘destressing’ is to relax my shoulders, close my eyes and concentrate on looking at the ‘third eye.’ You must concentrate to keep the focus on the third eye, and by doing so, you tend to block out everything else. This is a great helper when having an uncomfortable medical procedure done, as it helps block out the discomfort as well as focus your thoughts away from it.

Hi Joel… this is great stuff, thanks! I tried the breathing technique and it really did relax me. I have always found that doing something for myself like going for a run or tanning, something along these lines always helps me. Or just something like going for a drive with the sunroof open, play some awesome music and sing along.

I also enjoyed reading posts from others, lots of awesome ideas. I cant wait to give them all a try. Just hope I remember to give them a try when they are needed most!!!

Jacquie

Well Joel good for you!!!!! As a mother of four I find myself in these situations often and learning to just stop, breath and refocus on what is important changes everything. I know my children appreciate the change in my reaction as well. If we all took the time to just chill out and breath once and a while the world would be a better and healthier place!!!!! Thanks for the insight! On a personal note I throw in a prayer with that deep breath…does wonders!!!!!

1. Works quite well. Very similar to a breathing technique I learned a long time ago in the martial arts but mine involved alternating nostrils on the intake breathe.
2. The biggest de-stressor for me is a long hug from someone I love. The energy flows back and forth like photons in a laser.

I tried it, and it did work (not surprised though). It’s different from breathing techniques I’ve used in the past (6 second breathing ‘squares’) it’s very effective and something that I’ve allowed to fall into disuse as a discipline to use in stress relief. Thanks for the reminder, I will add this to my anti-stress arsenal.

@Michael –

I Like your #2…yes it’s a great de-stressor!!!!

I’m on the US Dragon Boat team and we incorporate something similar to this just prior to a race, which is an all out gut-busting sprint (250, 500 & 1000 meters for about 1 min, 2 mins & 4 mins respectively) But for us, it’s not about the calming.
On the exhale, we blow out as much air as possible – try to get every last bit out. Big full inhales and then hold. This allows for a greater exchange of gases and increases the amount of available oxygen in the blood stream. sort of a super saturation.

OK, I use calming breaths sometimes and they really work. I often de-stress by listening to Mozart, particularly his piano concerti. I also like to listen to other composer’s music, particularly composers of the Renaissance, the Baroque and the Classical periods. Sometimes I relax by watching movies, particularly ones that appeal to my sense of humor. Sometimes stress reduction happens when I weight train. I almost always de-stress when I get to the barn and groom and ride my horse. Riding is actually a way to actively meditate for me, so that is a particularly effective way for me to relax and access my inner depths.

It’s actually pretty good. Tried it out and I feel energized

The breathing is nice, it helped a lot.

I tend to do a some set prayers to relax. Take a moment and center myself, then pic up my book of prayers (which is almost always with me) and say a prayer. Being connected with something greater than myself always helps me relax.

I tried it and, of course,it worked. I also use visualization. For my own
peace of mind I visualize sitting on the end of a dock on a warm evening in July
with no wind or waves and I am watching the sun go down. Try this when you are at a pharmacy that has an automated blood pressure cuff. Take a reading before and after this mental ‘trick.’

Stop – Drop – Roll! Wait, that’s not it. Breathe. Yes, that’s it. Do it all the time. Actually, I try to hyperventilate. I breathe in deeply, hold, let out slower than I breathed in. Like doing negatives, actually.

Forceful air in, hold, then let out slowly, totally emptying lungs. Works like a charm. With closed eyes, by the way. And rather than visualizing, which works great, I empty my thoughts, too (which isn’t hard for me :)

Breathing right is what its all about, it does help you focus, calm your system and clear your head. i’ve done some slower deeper berthing techniques before and they work well when done correctly. Now i can apply a new way of breathing to my de-stress strategies!

To relax i stop what I’am doing and go for a walk or do something else entirely, different to get my mind of a problem or when in a negative mood.

1.) I wasn’t stressed… I just woke up not long ago so it felt good but ya know :)

2.) Exercising helps me. It doesn’t matter if it’s cardio or weights or a combination. Also, spending time with friends whether it’s entertainment, exercising, or even playing some games.

Joel,
For along time I have been aware of deep breathing as a stress reliever.
Massage, as few times as I seem to have time for, appears to be the ultimate stress reliever!
Thanks

I do the same breathing exercise but I close my eyes an picture my favorite place which is by the beach with big waves pounding against the rocks.

I have tried this method and will try it again. It does help with stress and anxiety.

I had to do it few times and I did get the effect of relaxation. I’ll try it during peak hour traffic and when babysitting my grandkids…I watch five of them, so may be will have to do it five times or more during the day…Gordon

1- i feel so much better, today so far has actually been one of those days for me. It’s not even 2 and I’ve had so much go wrong, will definitly continue to do that whenever i can think of it.

2- i usually try breathing techniques when im in the moment, just take slow deep breaths and try to think about positives. I also think sports/working out is a great destresser and try to do that as often as possible

whether you know it or not, this is a breathing technique used to train police officers, particularly SWAT officers involved in a hairy situation, it calms them down enough to be able to sight in and control their weapons.

I definitely will use it, thanks.

it works very well i tried it and i fell much better. what i do in situations like this is breath deeple slowly and count to ten until im relax. when im very stress out theres nothing better then hearing a good song or i go and workout this are my answers for your two questions

Love it, feels like an oxygen tank opening in my brain!

This is the one area in personal wellness that so often is overlooked..kudos to you for stressing it’s importance..”HAPPY BREATHING” is the homework I give my clients. IT WORKS!!

good stuff.
1. tried it and it did help me to calm down (I am having on of those days)
2. I dont have a technique, I just hit something (I know, I`m not proud)

but from now on, I´ll use this technique.
thanks

I gotta admit, this technique is pretty impressive. when i’m stressed i simply close my eyes and go into a kind of meditative state, but breathing like this (while in the meditative state) makes it twice as effective. Thanks man.

Besides controlled breathing, and before i knew it, i used to close eyes, visualize my body perfectly aligned, and smiled for 1-2 minutes straight like i meant it.. It would nomrally bring up something good. Always workd for me man.

i just tried it, but considering i am already pretty calm and extremely tired, i don’t think it was a fair test.

Usually music is a good way to escape. One important thing i would like to mention NOT to do is NEVER think about what made you upset. If you drill on it, it will just make things worse, try to forget.

Well I tried it and it’s completely orgasmic since the first “set”, specially for people like me who are borderline hyperactive (my parents even paid me some tests when I was a kid, and no I wasn’t hyperactive, but almost).

I would like to be on happy ending massages everyday, but it’s something I don’t have the priviledge to afford.

Seriously speaking, I take a short nap during the day; brings my energy levels up and makes me forget about that silly stuff that makes you angry once in a while.

i tried your 4-7-8 techin.. and it does work i also had a bad anger managment problem in the past and i took classes for it and that is one of the things they teach you so i know what you mean.

what i think works for me the best to calm me down when im in a stressed out or mad position i take a secend and just say something funny, or make a joke about something to get the people around me to laugh. cuz when they start laughing then i start laughing and it completly changes my mood.. and most of the time once i crack a joke and laugh over it within i minute or two i forget why i was even mad or stresssed. and i approach it differently.
everyone has there own way of switching there mood from bad to good, and every situation is different. but if you catch yourself and calm yourself down or defuse your situation than you have self control over yourself and as long as you have that than anything you do can change your mood or any situation that your in.

Hey there Joel you got one of the many technique`s for breath control that’s great if you would like to know more on this subject just try some Taoist healing qigong I’m sure your readers will like it to as it uses visualisation ,breath,colour,and movement if you want some examples try looking at Micheal Wynn`s site or Mantak Chia on u tube i have been following this form of exercise for some time now and also teach it on occasion at yoga retreat`s .One of your readers told how he would do alternat nostrill breathing this is called nadi shodan breathing and is done in yoga well i hope this has been of some interest and keep up the work

Getting outside, sitting under a tree and listening to the wind wiggle the leaves. Or the sound of water always soothes me, rushing water, trickling water, any kind. Lying on the floor with your feet propped up on a chair at a 90 degree angle helps by allowing the blood that’s been hanging out in your feet all day to recirculate.

Joel, The first and last steps of yr 4-steps are both exhalations, i.e. Exhale completely through your mouth, and Exhale completely through your mouth for a period of 8 seconds. So unless u breathe in in between, how do u do it, unless u say step-1 is just for the beginning and subsequent reps begin with step-2?

However, a simplified variation has stood me in good stead whenever needed. Just breathe in slowly, hold as long, exhale slowly, hold as long, and continue, with the periods being set to an individual comfort level. Count slowly and try and think black, i.e. turn the mind blank. Also helps in unwinding fast before dropping off to sleep at night. I rarely need more than a 20 count.

Best destressor? Hug a dog (or two). When a pooch is unavailable and I want to center myself, I take a deep breath, hold it a few seconds and release it completely. I then pause while my lungs are empty and say to myself “I am”. That’s it. Puts me in the present, the “now” every time.

I learnt the breathing technique some years ago. It definitely works. My favourite de-stressor is walking around my garden, appreciating the plants and the peaceful atmosphere.

when i am stressed i pray. that’s the best for me. next, there is martial arts: fight one imaginary enemy or to and you are OK.

Wow! I’m shocked at how effective that was. in just seconds not only am i more relaxed, i have more energy! this is awesome, thanks Joel.

Wow,it does work.I did it few times and feel very calm.When i am stressed out,and am at work,i go for a quick walk,to change envirment.Works every time.On times other then work,i either go for for power walk,or jump on any cardio machine and stress just goes away.So thanks for the advice.Monika.

I have been trying to learn about breathing techniques for a short while now. They are great for relaxation but they are actually good for exercising too, helping with the core.

Hi Joel
yeah it works, knew it but had forgotten all about it. And like Mindy says, breathing with prayer, works wonders

Hi Joel, l do get heaps of days like that , most of them actually, and breathing like that does help temporairily, but l drink beer at the end of the day, and that’s all that l’ve found really relaxes me.
See Ya……………………Steve.

well i fined it worked okay. the method that i use is to block the right nostril with your right thumb and inhale deeply via your left for about 10s. then take the last 2 fingers of the right hand and block the other nostril and hold your breath for bout 4s then release your thumb finger and exhale via your right nostril for bout 10s. repeat about 3 time

I’ve heard about this technique from Yogi’s and martial artists. Hell, even Tony Robbins describes it in his tape Awaken The Giant Within.

I use controlled breathing for better performance during exercise and for relaxation.

In training – I exhale half way through the eccentric phase of the exercise and all throughout the concentric.

In relaxation – I focus on breathing super slowly

Cheers,

Yavor

1- I try it and I thank you, it’s reaaly effective!!

2-I love listening to very loud music, dance like a complete idiot, and sing out loud when I’m stressed. IT’s really effective. After I’m really calm!