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Relaxation & Deep Breathing

Updated: 3 days ago

I Will Be Presenting A Complete Guide to Relaxation Techniques & The

Benefits Of Breathing Deep To You Our Reader’s!


Let’s Delve Into It !

Happy Reading 📖


Breath in the Bible is far more than the physical exchange of air in and out of the lungs though. It is one of the most profound symbols in scripture. Breath in both the New Testament Greek and the Old Testament Hebrew is equated with God's Spirit.


Inhale: God with us. Exhale: Still, always. Inhale: Give me an imagination for healing, Exhale: You are the Creator and Sustainer of our restoration.



WHAT

The discipline of Breath prayer is repeating a simple one-sentence prayer throughout the day that is connected to your breathing. It often begins with a biblical name of God that is meaningful to you; followed with a word or phrase expressing your deep God-given desire.



WHY

It is in Jesus Christ that “we live and move and have our being” (Acts 17:29). In the fast paced world in which we live, the powerful ability to center ourselves in a simple, intimate prayer to God can bring calm and an awareness of His presence and power.



HOW

Breath prayer can be done anytime and anywhere! Choose a sentence or Scripture verse that is meaningful to you to pray and as you say the first part of the sentence, inhale deeply. Then as you say the second part, fully exhale.








Here are some examples:

  • The traditional “Jesus Prayer” – “Jesus, Son of God (inhale), have mercy on me, a sinner (exhale).” 

  • “My soul (inhale), glorifies the Lord (exhale)” (Luke 1:46)

  • “My soul finds rest (inhale), in God alone (exhale)” (Psalm 62:1)

  • “Loving Shepherd (inhale), lead me by still waters (exhale)”  (Psalm 23)

  • “You are my Light & Salvation (inhale), I am safe in Your dwelling (exhale)” (Psalm 27)

  • “The Lord is my strength (inhale), my heart will trust in Him (exhale)” (Psalm 28:7)



FIRST STEP

Your first step is to decide what your breath prayer will be. Once you choose to pray the Jesus Prayer or some other scriptural breath prayer, take a deep breath and begin!





Now FYI Guys:

This Information Has Been

Medically Reviewed byGrant Chu, MD

April 15, 2023

From Every Day Health



Deep breathing slows down your heart rate, allows the body to take in more oxygen and ultimately signals the brain to wind down. It also balances your hormones- lowering down cortisol levels, increasing endorphin rush in the body. Following a simple deep breathing regime- '5-4-3-2-1' can guarantee better sleep.Sep


Breathing is essential to life because our bodies require oxygen to function; moving your muscles, digesting food, and even reading these words are all body processes that require oxygen. Breathing also helps the body get rid of carbon dioxide, which is created as a waste product of these processes.


Benefits of Deep Breathing

* Decreases stress, increases calm. ...

* Relieves pain. ...

* Stimulates the lymphatic system (Detoxifies the body). ...

* Improves immunity. ...

* Increases energy. ...

* Lowers blood pressure. ...

* Improves digestion. ...

* Helps support correct posture.

*

* lowering your heart rate.

* regulating blood pressure.

* helping you relax.

* decreasing the release of the stress hormone cortisol.

*Promotes Healing











“There is an intentionality to deep breathing; you’re really trying to fill your lungs with air. In most cases, you’re not getting that when you are breathing normally,” says Yufang Lin, MD, a doctor at the Center for Integrative Medicine at Cleveland Clinic Health System in Ohio. If your breath is shallow, you may be imposing stress on your body unintentionally, or the stress you feel may be contributing to shallow breathing.





When we’re deep breathing, though, the breath naturally slows down, says Dr. Bell. “When sitting down or doing a nonstrenuous activity, most people, on average, breathe in for about two seconds and breathe out for two seconds,” he says. That’s about what a typical respiration rate is when we’re not really consciously thinking about our breath.

Deep breathing requires you to relax your abdominal region while you take a deep breath in, says Megan Elizabeth Riehl, PsyD, a clinical assistant professor and health psychologist at University of Michigan Health in Ann Arbor. “We are more slowly filling the lungs with air as we breathe in and allowing the lungs to expand, which will move the diaphragm [as it contracts]. At the exhale, we release all the air out” as the diaphragm relaxes and the chest wall recoils, she says. In focusing our awareness on this process, we can slow our breathing pattern.











Controlling the breath can be part of a yoga or mindfulnesspractice, but breath-focused meditation doesn’t have to be deep breathing, says Dr. Riehl. “Some yoga breathing can be similar to https://youtu.be/QDLjmudiIqA?si=PGgRsPqKeJ7tCmZ- diaphragmatic breathing, but it can sometimes be very different. For example, [for] some breathing patterns in yoga, you are supposed to keep your mouth closed.



In diaphragmatic breathing or deep breathing, you typically are encouraged to breathe in through the nose and out through the mouth.

“Breath-focused meditation can be an entry point of bringing you to a mindful place, accepting the present moment for what it is. Your breath is the one true thing that is present in the moment — you can’t breathe ahead, and you can’t breathe backwards,”. Yesterday is gone, Tomorrow isn’t promised, Today is the present!



“In meditation or guided relaxation, oftentimes the practice will begin with an awareness of your breath as you breathe in and out, but you might not practice deep breathing or change anything about your breath pattern,”.



“It might just be an invitation to pay attention to or notice: Are you breathing quickly or slowly? Is it shallow or deep? That aspect of mindfulness or starting a meditation is a little bit different from intentionally practicing diaphragmatic breathing,”.



“Stress can shift our breathing,” . “We can become shallow breathers in the face of stress or tension.”

This usually has to do with our body’s sympathetic arousal, which can be activated in times of stress.

This is also known as the “fight or flight response,” and the release of hormones can drive up our breathing rate, heart rate, and blood pressure. This response prepares the body to survive a real or perceived threat, so whether there’s a car swerving at you or you’re going to talk to your partner about your relationship concerns, the body’s sympathetic system responds similarly.




Shallow breathing can lead to physical tension in different parts of your body, including your shoulders, jaw, hands, or back.

“That tension also is associated with increased GI distress. Overall, it can have a snowball effect — stress might trigger more shallow breathing, and then the physical effects can lead to more stress,”.




We’re all born as deep breathers.

“Think about a sleeping infant. Their little bellies rise and fall slowly and peacefully — you can see that really clearly,”.

When we move out of infancy and begin to move and run around more, we shift from being belly breathers or deeper breathers to breathing from our chest more.



Chest breathing still gets the job done of moving the air through our lungs, but the breath tends to be shorter and more shallow.

“For most of us, when we’re engaged in our everyday breathing, we’re just breathing using the upper half or top third of our lungs. When you take a deep breath in, your chest is rising, but for most people, your abdomen is not moving at all,”.




Abdominal breathing starts in the nose and moves to the stomach as the diaphragm contracts, causing the belly to expand and the lungs to fill with air. Compared with chest breathing, abdominal breathing not only brings in more oxygen, but it’s also more efficient, because it pulls down on the lungs. The negative pressure in the chest cavity that is created with breathing in is enhanced, resulting in more air flowing into the lungs.












A key benefit of deep breathing is that it can help manage stress, which is a contributor to many health conditions.



While research results on deep breathing vary, experts agree deep breathing is safe for most people to try.



Whether done alone, as a meditation, or in combination with a movement practice like yoga, this complementary approach may be worth trying if you are dealing with a health condition.




For instance, deep breathing may help you manage or improve:











Riehl has witnessed the benefits of deep breathing among her patients with GI conditions, which include IBS and ulcerative colitis. The way the diaphragm moves in deep breathing can allow for a reduction in tension in the digestive tracts, she says. “This can aid digestion and help with GERD(gastroesophageal reflux disease) symptoms, constipation, and diarrhea,” says Riehl.  


In the scheme of interventions, deep breathing is very low risk.



“Sometimes, people will say when they are learning diaphragmatic breathing that they can feel a little light-headed. That’s because they are putting more oxygen in their bodies than they are typically used to,” and levels of carbon dioxide are lowered. It might make you feel different from how you typically feel when you breathe, but it’s not dangerous in any capacity, If you have any concerns or discomfort, such as pain or excessive light-headedness, when starting a deep breathing technique, consult your healthcare team or meditation coach.






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