Equal Ratio Breath for Relaxation

Stress causes our breathing to become rapid and shallow, creating even more feelings of distress. Equal ratio breathing is an excellent technique to learn how to breathe slowly and deeply with the diaphragm, the way our bodies are designed to breathe. Try this technique any time you are feeling stressed or having difficulty relaxing.

Instructions:
Sit up tall in either a comfortable cross-legged position or in a chair with your feet resting on the ground. Place your hands 2 inches under your navel and let your body relax.
Begin to breathe deeply in and out of your nose, having the area under your hands expand as you breathe in and pull in as you exhale. Focus all of your attention on your breath.
After taking 5-10 deep breaths, count how long it takes for you to inhale and exhale. Is it is same?
Try to make each inhale and exhale equal in length, taking 6-8 seconds for each. The correct duration will feel lengthy, but comfortable.
Continue breathing in this slow, deep manner for 5-15 minutes. With time, you will be able to work up to 10 seconds or more comfortably.

Medical Benefits of Equal Ratio Breath:
Increase the strength and endurance of the diaphragm and abdominal muscles
Reduce dependence on the respiratory accessory muscles that are highly inefficient at breathing
Stimulate the parasympathetic nervous system, decreasing heart rate, blood pressure and stress hormones

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2 Comments (+add yours?)

  1. google
    Sep 01, 2011 @ 02:12:37

    I liked your article is an interesting technology
    thanks to google I found you

    Reply

  2. Trackback: Releasing Anxiety | A Cup of Yoga

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