| It's hard to emphasize enough the importance of | | | | opening of the balloon. Inhale through your nose, |
| breathing in your quest to manage the stress | | | | sending the air straight down the tube (no |
| response and take control of your life. You have a | | | | movement in the chest) and to the balloon, blowing it |
| choice: deep abdominal breathing or shallow chest | | | | up like a child's party balloon. Pause for three |
| breathing. The diaphragm, which is under the lungs | | | | seconds, and then exhale, sending the air back up the |
| and just above the abdomen, is the most efficient | | | | tube and out your nose or mouth, whichever is more |
| breathing muscle and is connected to the relaxed | | | | comfortable for you. |
| nervous system, or the parasympathetic nervous | | | | Step 5 |
| system (PNS). Deep, slow abdominal breathing | | | | Wait three seconds before inhaling again. Inhale |
| promotes mental concentration, decreases body | | | | through the nose and direct the air to inflate the red |
| tension and anxiety, and provides a greater supply of | | | | balloon. Keep the balloon inflated for three seconds |
| oxygen to the brain. | | | | and then exhale slowly, waiting three seconds before |
| Chest breathing is shallow and rapid, and the | | | | the next breath. Be aware of your hand positions |
| numerous muscles in the chest are in a constant | | | | and where the breathing movement is occurring on |
| state of tension. This type of breathing is connected | | | | the inhale. Repeat this pattern for 10 minutes. Do this |
| to the stress nervous system, or the sympathetic | | | | twice a day. |
| nervous system (SNS). Its symptoms include | | | | Step 6 |
| increased heart rate and blood pressure, decreased | | | | After you have practiced this for several days and |
| mental acuity and concentration, and elevated | | | | are confident that you are breathing abdominally |
| anxiety levels. Some chest breathers are prone to | | | | during the exercise, check your breathing in a variety |
| hyperventilation, which is a very uncomfortable state. | | | | of circumstances and locations to see if you are |
| There are three very important things I have learned | | | | chest breathing or belly breathing. For example, check |
| about breathing over the years. First, most people | | | | yourself when you are reading, walking, cooking |
| don't have a clue about their breathing patterns; | | | | dinner or at work. If your breathing is shallow, |
| second, breathing abdominally makes a huge | | | | imagine the red balloon and shift the breathing to |
| difference in stress levels and an overall sense of | | | | your abdomen. Your goal is to generalize your |
| personal control; and third, breathing abdominally is | | | | abdominal breathing so it becomes a habit that can |
| easy to learn and maintain. What good news! Here | | | | serve you most, if not all, of the time. Continue to |
| are some key steps for you to follow: | | | | check this frequently. |
| Step 1 | | | | Step 7 |
| Find a comfortable, quiet place, preferably lying on a | | | | The image of the red balloon that you have |
| bed, recliner or on a blanket on the floor. Choose a | | | | practiced and used in general is a learned image that |
| spot where you won't be disturbed for at least the | | | | can help you when you are feeling stressed or |
| next 10 minutes. | | | | anxious. Whether you are in the middle of the stress |
| Step 2 | | | | situation or are anticipating some stressful |
| Close your eyes. Put your right hand over your chest | | | | circumstance, just imagine the red balloon and do as |
| and your left hand over your abdomen in the area of | | | | much of the abdominal breathing exercise as you can |
| your belly button. Keep these hands in place for the | | | | wherever you are. |
| duration of the exercise. This is how you will be able | | | | Step 8 |
| to tell where you are breathing. | | | | Continue practicing the 10-minute breathing exercise |
| Step 3 | | | | every day or at least several times a week. |
| Take several deep breaths, paying attention to which | | | | Practicing often reduces the stress response in |
| hand is moving. If your right hand is moving, you are | | | | general and keeps you focused on maintaining |
| chest breathing; if your left hand is moving, you are | | | | abdominal breathing. |
| abdominally breathing. You may find that both hands | | | | More information on breathing can be found in The |
| are moving. The goal is to have only the left hand | | | | Relaxation and Stress Reduction Workbook (2008) |
| move when you inhale. | | | | by Davis, M., Eshelman, E., and McKay, M. and in my |
| Step 4 | | | | book on Positive Psychology, It's Your Little Red |
| Now imagine that you have a red balloon in your | | | | Wagon...Six Core Strengths for Navigating Your Path |
| abdomen underneath your belly button and that | | | | to the Good Life (Embrace the Power of Positive |
| there is a tube extending from your chest to the | | | | Psychology and Live Your Dreams!). |