Take a deep breath
The holiday season is filled with one obligation after another - which can add up to a whole lot of stress. Ongoing stress can be tough on your body and harmful to your heart health.
So, how do you keep stress in check when you barely have time to check everything off your to-do list? Deep breathing exercises can help.
Simple yet effective
Deep breathing is an essential component of the ancient practices of meditation, yoga, and tai chi. Many modern practitioners embrace it as a simple yet effective antidote to anxiety and jangled nerves. For good reason: deep breathing, relaxation practices based on breath awareness, and good breathing habits in general can help improve physical and psychological well-being.
Learn how to breathe
Most of us are in the habit of breathing shallowly, or hold our stomachs in tight. As a result, we may only be using part of our lung capacity.
Start by checking your breathing technique. Try placing one hand on your chest and one on your stomach just above your waist as you do the following:
- Breathe in through your nose, and focus on filling up your entire lungs. Relax your belly and let it expand outward as you inhale.
- Breathe out through your mouth, pushing all the air out of your lungs. You should feel your stomach gently lower as you do.
- While you are doing this slow, deep breathing, try to focus your thoughts on the process of breathing, to the exclusion of all else. Concentration is key.
It only takes a few minutes
The best thing about deep breathing as a relaxation technique is that you can do it just about anywhere, anytime - and you only need a few minutes, which makes it easier to work it into your holiday schedule.
Try three minutes of deep breathing next time you're:
- On an escalator at the department store
- In the lineup at the supermarket
- Enjoying your morning coffee
- In bed before you go to sleep
In order to see results, try to practice deep breathing regularly, at least once a day.
If you're feeling super stressed, consider changing more vigorous workouts during the busy season to something that incorporates deep breathing, such as yoga, tai chi, Pilates, or stretching.