Decrease your Anxiety & Stress Increasing Immunity

Diaphragmatic breathing is the best known and one of the most powerful breath exercises to reduce the stress response, get oxygen flowing to your brain and in your body.

If you’re constantly and chronically stressed out, sleep-deprived, malnourished, or dehydrated over time your immune function will weaken.

Longer, deeper breaths into your abdomen, slows your heart rate and activates the calming, parasympathetic nervous system. 

Inhale . . . . . . . . . . . Exhale. . . . . . .  by Judy

The most basic type of diaphragmatic breathing is done by inhaling through your nose and breathing out through your mouth.  However, exhaling through your nose allows you to do this in public places.

Here’s how:

  • Sit in a comfortable position or lie flat on the floor, your bed, or another comfortable, flat surface.

  • Relax your shoulders.

  • To feel your diaphragm move as you breathe place one hand on your upper chest and the other just below your ribs on your stomach.

  • Take a slow, full breath in through your nose for about two seconds. Experience the air moving through your nostrils into your abdomen, making your stomach expand. During this type of breathing, make sure your stomach is moving outward while your chest remains relatively still.

(your hand below your ribs moves in and out with each breath).

  • Press gently on your stomach, and exhale slowly for about two seconds through your nose (or mouth) and tighten your diaphragm

(just like squeezing a lemon to get all the juice out)

  • The hand on your upper chest should remain as still as possible throughout.

Repeat these steps several times for best results.

It may take you a bit of effort at first to do this cuz it ain’t the usual way you breathe.

With continued practice, diaphragmatic breathing becomes easier, Easier, EASIER.

After you get the hang of it, you can practice diaphragmatic breathing  . . . without using your hand.  

 

 

 

2 comments on “Decrease your Anxiety & Stress Increasing Immunity

  1. Judy, Peggy and Freddie P,

    Just want to say thanx so much for all your time and hard work in creating so many terrific blogs for us during this chaotic, stressful and anxiety producing time.

    The quantity and quality of all the information you provide is impressive, and I, for one greatly appreciate it. I have learned so much and really enjoy the illustrations and subtle humor that is sometimes included.

    I hope you all remember to take time to make sure you’re caring for yourselves, as well as looking after us!

    Love and hugs to you all!

    Like

    • Lyn,
      Thank you so much. One reason Judy and I started Max your Mind was that treating patients for many years taught us a lot about managing OUR emotions and our brains, and we wanted to share what we learned. For example, I read that 10 minutes of brisk exercise lifts your mood for 4 hours ( https://wp.me/p18HbQ-1T) and after giving it a trial (on hospitalized psychiatric patients-where it worked) I have been using it almost daily. Currently I am meditating more and keeping my thoughts positive by shaking my head and redirecting my thoughts when I get negative. Judy is taking care of herself also–plus Freddie-who also takes care of Judy….
      Stay well,
      Peggy

      Liked by 1 person

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