Try this experiment: Sit straight in a chair. Place one
hand on your lower stomach and the other on your chest. Take
a very deep breath through your nose. Which hand rises? If
your chest rises instead of your stomach, you are breathing
incorrectly and are restricting your oxygen intake.
When we are under extreme stress, our
physiological/mental/emotional systems react to it the way
they would react to an actual physical threat. This
unconscious reflex causes our muscles to tighten to prepare
us for making a life-saving "fight or flight" response. Most
of us automatically tighten our stomach muscles and
diaphragm - and, as a result, we stop breathing normally. We
begin to breathe with our chest muscles, which does nothing
but expand the upper chest. This causes shortness of breath,
a decrease in our oxygen supply, and anxiety. And if the
anxiety is severe, it can diminish our ability to think or
act effectively.
To alleviate this problem, practice the following
exercises.
- Learn to breathe properly. Lie on
your back on your bed. Place your hand on your lower
stomach. Breathe deeply through your nose, focusing on
directing the breath to your stomach. When you breathe
out, press gently on your stomach to push the air out.
Repeat the process, taking a break after every third
breath. Practice for five minutes a day.
- Practice deep breathing throughout the day.
Take a deep breath every time the phone rings, before
you start your car, every time you look at your watch,
when you wake up, when you go to bed, before you eat.
Your body will be more relaxed, your mind will be
clearer, and you will have less anxiety.
Whether it’s caused by the loss of a loved one, the loss
of a job, the trauma of divorce, or even the new
responsibilities of a promotion, extreme stress can sap your
energy and motivation and leave you feeling helpless.
Fortunately, there are simple actions you can take -
starting today - to reduce your stress and leave you feeling
calm and in control.
Meditation is one of the best stress relievers I know of.
And the more stress you are experiencing, the more
meditation you need. This spiritual (and psychological)
technique is 5,000 years old. It is taught, in one form or
another, by all of the world’s great religions. There is no
debate, religious or scientific, about its value. And it is
particularly helpful to anyone affected by extreme stress.
Here’s why:
Meditation quiets the mind, lowers blood pressure, rests
and calms the body, and expands your ability to solve
problems creatively. It also enhances and speeds spiritual
growth. All of these benefits will help you survive and even
transform your difficult life situation.
To meditate, sit in a comfortable chair in a quiet room.
Both feet on the floor. Hands in your lap. Close your eyes.
Breathe deeply three times and then normally. Repeat (in
your mind), "Peace be with me." Your mind will wander.
Simply bring it back by repeating "Peace be with me."
Try it. Do this for 20 minutes once a day. Twice a day is
better. Make the time. It may be the best thing you do all
day.
