One of the most effective relaxation techniques is proper breathing. Breathing supplies the body with oxygen and removes waste products (primarily carbon dioxide) from the blood. It is often thought that the lungs are the main organ responsible for breathing. While they do play a crucial role, the muscle most responsible for breathing is the diaphragm. In a relaxed state, it has a dome shape. In humans, it is about 3-5 mm thick and performs up to 80% of the muscle work required for breathing. When we inhale, the diaphragm contracts downward, creating more space in the chest cavity and allowing the lungs to fill. The abdominal cavity then expands. When we exhale, the diaphragm returns to its dome shape. Although our diaphragm works automatically, this process can be disrupted, especially when we are under stress. When a person does not breathe with their diaphragm, gas exchange is inadequate, leading to tension and fatigue, which further burdens the body. Improper breathing results in insufficient oxygen entering our bloodstream, blood vessels constrict, we feel more tense, tremble, and experience dizziness. The brain receives less oxygen than usual, the heart beats faster, and blood pressure rises (Elkin 2013).
Here are some basic steps for proper breathing. Describing various techniques, Elkin (2013) also emphasises that practicing proper breathing requires time and patience. It’s necessary to eliminate old habits from our lives and relearn how to breathe correctly, just as we did when we were babies.
Initial Steps for Proper Breathing Exercises:
· Sit comfortably and place one hand on your abdomen and the other on your chest.
· Inhale through your nose, ensuring that the hand on your abdomen rises and falls, while the hand on your chest moves very little.
· As you slowly inhale, count to three.
· As you exhale through your nose, count to four and observe how the hand on your abdomen relaxes.
Next Steps Towards Proper Breathing:
· Sit comfortably on a bed, a chair with a backrest, or on a carpet. Your knees should be slightly apart and slightly bent. Your eyes may be closed.
· Place one hand on your abdomen near your navel, and the other on your chest to monitor your breathing. Try to relax and release any tension in your body.
· Begin breathing through your nose, filling first the lower, then the middle, and finally the upper part of your lungs. As you inhale, feel your diaphragm flatten and your abdomen gently inflate to make room for the incoming air. The hand on your abdomen should rise slightly, and the hand on your chest should move slightly. Be careful not to raise your shoulders as you inhale.
· Then slowly exhale through closed lips, emptying your lungs from top to bottom. You should hear a blowing sound. Watch as the hand on your abdomen lowers.
· Pause for a moment, then slowly inhale again and repeat the process.
· Breathe in this manner for at least ten minutes or until you start to feel more relaxed and calm. If possible, set aside time each day to practice proper breathing.
· In addition to planned breathing relaxation, it is very important to know how to breathe properly and relax through breathing in stressful situations and a busy schedule. You can also learn how to do this quickly. Just follow the steps below and repeat the exercise three times before returning to your tasks.
Quick Proper Breathing:
· Slowly inhale through your nose, using your diaphragm to fill your lungs and cheeks.
· Hold your breath for six seconds.
· Exhale slowly through slightly pursed lips, allowing the air to leave your lungs.