Breathing for Stress Reduction

When you take in a deep breath and then exhale, your body relaxes, your heart rate slows, and ultimately leads your brain to release endorphins - which are calming chemicals in our brain. BREATHING CAN HELP YOUR BODY FIGHT PHYSIOLOGICAL SIGNS OF STRESS DID YOU KNOW? N E W S L E T T E R TRY THESE DEEP BREATHING TECHNIQUES Coherent breathing Inhale for a count of 5 Exhale for a count of 5 Repeat for several minutes Deep breathing has a wealth of physiological benefits, including reducing stress, anxiety, and depression symptoms, and it is linked to improved sleep and focus.  Since our brains are so dependent on oxygen (using 20% of the whole body's supply), studies have shown that breathing deeply can alter the structure of our brains and improve nueroplasticity. While formal meditation is your best opportunity to practice deep breathing and mindfulness, simply taking a few minutes out of each day to focus on breathing deeply can help you work towards the physiological benefits outlined above. Diaphragmatic breathing Sit or lie in a comfortable position Put one hand on your belly just below your ribs and the other on your chest Take a deep breath through your nose Breathe out through pursed lips like you're going to whistle Repeat 3 to 10 times 4-7-8 breathing Inhale for a count of 4 Hold your breath for a count of 7 Exhale for a count of 8