Take a Breath Fresh Air

We take breathing for granted, it is something that we don't think about. By practising 'good breathing', it has many health benefits and by learning simple techniques you can reduce stress. Poor posture by spending each day behind the desk or in a cramped position will contribute to bad breathing habits. When this happens there is the risk of running of upsetting the balance of oxygen and carbon dioxide in the bloodstream which can lead to palpitations, anxiety and insomnia.

Studies show that deep abdominal breathing helps reduce stress, by inhaling for 20 seconds, holding for 20 seconds and then exhaling for 20 seconds. Breathing in a measured control way can also help some people with anxiety disorders such as panic attacks. An interesting technique called the 'regulated breathing technique' has been successful at helping people who stutter. This technique involves consciously relaxing, breathing out, then inhaling slowly before speaking. If you have ever watched Gareth Gates who once appeared on a singing reality show in the UK, you will have noticed that when he speaks he uses this technique for his stuttering.

I'll go through the steps on how to do the abdominal breathing technique which is taught for general relaxation. Lie down on a carpeted floor, bring your feet close to your buttocks and allow your legs to relax so that the soles of your feet now touch each other. Breath in slowly through your nose, feeling your abdomen expand and contract. Exhale slowly and steadily through your nose, and As you exhale your abdomen will flatten. At this point I want you to pause for a couple of seconds and then repeat the process again. It is important to breathe naturally and at your own pace for about five minutes or as along as you feel comfortable.

Exercise and Yoga is a great way to improve your breathing control, as can weight loss and stress reduction. With regular exercise you can strengthen your lungs, swimming is particularly good for this. Swimming is a great way of controlling your breathing during each stroke and at the same time it gives you a full body workout.